140929 ~ Nancy's Toes In The Sky!!

 Skill:

AMRAP 12 minutes to get as high in the ladder as possible.

1 rep of each , the 2 reps of each, then 3 reps of each, 4, 5 , 6 etc...

Clean & Jerk @ 75% 1RM

Strict HSPU (Defecit if possible)

- Rest 5 min -

Conditioning:

Complete 4 Rounds For Time

Nancy's Toes in the Sky!

500m Row/400m Run Alternating

15 OHS (135/95#)

15 T2B

Cash Out:

2 rounds

50 Hollow Rocks

50 Atomic Situps

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