W.O.D. Apr 21, 2019

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4.21.19
Strength
Power Lifting Total
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
Metcon
"16.6 the leftovers" (AMRAP - Rounds and Reps)
"16.6 The Leftovers"

AMRAP 15

15 box jumps
10 Overhead squats 95/65
200m run

Rx+ add 2 ring muscle ups after each run
"Doce" (3 Rounds for reps)
Amrap 4

27/21 calorie row
21 power cleans 115/75
15 box jumps

Rest 4 min

Amrap 4

27/21 calorie row
21 power cleans 95/65
15 box jumps

Rest 4 minutes

27/21 calorie row
21 power cleans 75/45
15 box jumps
"bad medicine" (Time)
3 rounds for time

10 front squats
20 chest to bar pull ups
50 double unders

Front squats at 85% of power clean
2018 regionals Linda (Time)
10-9-8-7-6-5-4-3-2-1

Deadlift 295/220
Bench 195/135
Squat clean 145/105

Regionals cap 17 min

Our cap 27 min