Elizabeth

21-15-9

135lb Clean

Ring Dips

Shoulder Press

1-1-1-1-1

Max Effort

Sumo Deadlift, Ring Dips

21-15-9

Sumo Dead Lift High Pulls (Rx'd 95lbs)

Ring Dips

Snatch/Pull ups

21-15-9

Snatch (Rx'd 95lbs)

Pull Ups

wod from mid-atlantic qualifier

Angie

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Danny (partitioned)

5 Rounds

30 Box Jumps

20 Push Press

30 Pull Ups

Fight Gone Bad

1 minute of each exercise

1 minute rest between each full round

3 rounds

Wall Ball

Sumo Dead lift High Pull

Box Jumps

Push Press

Row (Calories)

Monday 4-13

3x5 Power Snatch

21-15-9

Row 250m

Pull Ups

Ring Push Ups

As Rx'd:

Thomas 9:54

Mitch 10:30

Bob 9:03

Scaled:

Ann 10:51

Mike 7:30

Bryan 7:00