3 min AMRAP x 3

Warm Up
Tabatta row โ€“ your score is your lowest round

EMOM for 20 minutes
Odd minutes- 3 clean pulls from floor @110% of max Clean. No dropping the bar from the top. Work the negative
Even minutes- Split Jerk
work at 50% of max concentrating on the foot work, timing, and head position

3 Times Through
3 minute AMRAP
2 Deadlifts
2 Free Standing Handstand Push-ups
Rest 5 Minutes

Games (385,265)
Regional (335,225), Deficit Handstand Push-ups – paralettes to an abmat
Open (315,205), deficit on plates; no abmat. – if using an abmat add 35lb plates to adjust the height.

Ca$h Out
GHD SitUps with a partner (one works, one rests)


  • Kenny "F'n" Powers

    01/08/2013 @ 5:57 pm

    KFP is F’n pissed. I can’t do anything so I rowed 5200 meters while I watched all my hommies crush the WOD this AM.

    Setting up an appointment to get new shoulders.

    F’n F

    • JWhite

      01/08/2013 @ 7:49 pm

      Don’t go to Shamon’s doctor

      • Kenny "F'n" Powers

        01/08/2013 @ 9:55 pm

        I’m got going to go to a gynecologist for my shoulders…haha

  • Schurko

    01/08/2013 @ 2:17 pm

    Row: 8 calories
    Clean Pulls: 305#
    Split Jerk: 155#
    WOD: 4, 3+2, 3 @ 385# and deficit HSPU — DLs slowed me down
    Cash out: completed

    did the Conditioning WOD after: 4:25

  • Crowley

    01/08/2013 @ 2:01 pm

    Tabata row: 7
    Clean pulls: 275#
    Split jerk: 135#
    WOD: 4+2, 4+3, 5 (335#, FS HSPU) – started to get the hang of the FS HSPU’s and was able to link them in the first two rounds of the last AMRAP
    Cash-out: done

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