Only 2 weeks left in the CHALLENGE!!! Lets get back on track. Congrats - The last 2 weeks of winners were Laura M and Bill H, respectively (WAWA gift cards).
Some WARM UP:
357's 3 Rounds
ABVENT!!!!
ROW
12 mins EMOM
500mx
WOD
On-Line qualifier 19.4
Complete as many rounds as possible of
45 Thrusters , (65/95)
45 Toes-to-Bar
45 Power Cleans 65/95
45 Chest to Bar Pullups
14 min. CAP
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See AllAbvent 25 Plate Sit-ups 50 Sit-Ups 75 Dying Bugs Skill Power Cleans 4x6@70-75% 1RM WOD 5 Rounds :30/:30's Hang Power Cleans (75/115) C2b Pull ups Deficit Zpush Ups
ABVENT 8 Rounds of 10 vertical scissors 10 Horizontal scissors 10 Heel Rocks :10 Crunch hold 10 Jack Knives :10 Crunch Hold WOD 3 Rounds of 10 Jumping Lunges 15 Back Squats (95/135) 10 Jumping Lunges
WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose