11/19/16

Saturday

Metcon
“Nasty Women”

Part 1:
AMRAP 4:
21 Thrusters (95/65), 21 Pull-Ups
15 Thrusters (95/65), 15 Pull-Ups
9 Thruster (95/65), 9 Pull-Ups

Rest 4:00

Part 2:
AMRAP 4:
21 Deadlifts (225/155), 21 Handstand Pushups
15 Deadlifts (225/155), 15 Handstand Pushups
9 Deadlifts (225/155), 9 Handstand Pushups

Rest 4:00

Part 3:
AMRAP 4:
Clean and Jerks (135/95)

rest 10 minutes then:

MID-LINE
Accumulate 2:00 in an L-Sit
*At break, complete 15 Hip Extensions or 15 Banded Good Mornings