131112 ~ Isabel and Other Fun!

Strength:

EMOM x 6 min

2 Power Snatch @ 80% 1RM

then...

Isabel

30 Power Snatch @ (135/95#)

6 min cap!

then..

Conditioning

12 min AMRAP

Min 1 - 25 cal. row

Min 2 - 25 Wall Ball (20/14#)

Min 3 - 25 Pullups

Min 4 - 25 Push Press (115/75#)

Min 5 - 15 cal. row

Min 6 - 15 Wall Ball (20/14#)

Min 7 - 15 Pullups

Min 8 - 15 Push Press

Min 9 - 9 cal. row

Min 10 - 9 Wall Ball (20/14#)

Min 11 - 9 Pullups

Min 12 - 9 Push Press

**If you cannot complete the allotted # of reps in the 1 min cap, a 20 burpee penalty will be assessed for each round not complete.  These will be completed at the end of the WOD**

Cash Out:

2 Rounds

Accumulate 90s each of the following:

Back Bridge

"L" Sit

Superman Hold

Weighted Plank

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