WOD 111710

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold (sub bent-leg sit)
30 second Chin over bar hold

4 1/2 rds +12 sec L-sit

(handstand & squat holds done unbroken)

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WOD 111610

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

65-75-85-95-105-115-125-135×2 (pressed out)-125

WOD 111510

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

325#- 4 rds + 175m

WOD 111310

Blake

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

22:20

WOD 111210

Nancy

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

16:20 (3 rds unbroken)

WOD 111010

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps (sub 75# DB)
12 GHD situps

5 rds + 3 KB swings

WOD 110910

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

135-155-165-180-190
205-225-285-295-300
300-300-315F (out of time)

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