12.4.16 D.4

Skill: Row 500m x 4 (1:1 work to rest)


5 Rounds
200m Run 
6 Power Cleans (155#/105#)
9 Ring Dips

Justin - 12:10 135#
Dom - 13:20 115#
Grant - 8:31 Rx
Sandy - 11:31 45#
Jessica T. - 10:23 45#
Carmen C. - 10:09 95#
Adrienne - 11:31 55#
Arun - 12:47 35#
Odeh - 12:46 95#
Eric Sr. - Mod
Rich - 14:28 95#
Sanjay - 15:24 115#
Shruti - 16:46 75#
Chris T. - 16:14 155#
Ivo - 12:05 105#
Manish - 14:27 95#
Nita - 12:58 55#

AWL
- (Snatch Pull + Snatch) - 5@65-75%, 5@75-85%
- (2 Behind the neck Push Press + 2 Overhead Squats) x 7 @80-90% 1RM Snatch
- Floating Deadlifts - 5x6 @ 75-85% 1RM Snatch


Robert Mc. 
Lauren
Tony
Regina
Orlando
Jeron
Joobin