130901 HotShots 19

Warm up:
5 min AirDyne
5 min DROMs
Burgener warm-up

BB Gymnastics
12min to find 3RM hang power snatch
115#
12min to find 3RM hang power clean
155#
These could have been heavier. Just ran out of time.

Metcon:
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps (scaled to 95#)
7 Strict Pull-ups
Run 400 meters
Time: 43:43

RIP to the HotShots

110708 DT

Buy in:
5mi cycling
Ring Dips 10-7-5
V-Ups 15-12-9

WOD:
DT (scaled)
3 rounds for time of:
135# deadlift
135# hang power clean
135# push jerk
Time: 12:25


Sufferfest. More breaks than I would have liked. All DLs were unbroken but the HPCs and PJs required 1 each.