10.15.2013

SWOD

Strict Press

5@ 75%

3 @ 85%

1+ @ 95%

WOD

AMRAP Barbell Ladder. (courtesy of CrossFit Hyperion w/ a CFTP twist)

1 minute of work followed by 1 minute to change your plates and rest. As many reps as possible.

Min 1- Overhead squats (75/55)

Min 2- rest and change weight

Min 3- Thrusters (95/65)

Min 4 rest

Min 5- Push Jerk (115/75)

Min 6- rest

Min 7- Power clean (135/95)

Min 8- rest

Min 9- Dead lift (225/145)

Min 10- rest

Min 11- Overhead squats (75/55)

Min 12- rest and change weight

Min 13- Thrusters (95/65)

Min 14 – rest

Min 15- Push Jerk (115/75)

Min 16- rest

Min 17- Power clean (135/95)

Min 18- rest

Min 19- Dead lift (225/145)

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