15 min Build Up
5min Build Up to a Heavy Shoulder to Overhead
5min Build Up to a Heavy Hang Squat Clean
5min Build Up to a Heavy Deadlift
3min AMRAP:
5 Strict Pull-Ups
10 Barbell Push-Ups
5 Front Squats 135/95 RX+ 155/105 MRX 115/75
REST 2min
3min AMRAP:
5 Shoulder to Overhead
10 Deadlifts
5 Hang Squat Cleans
REST 2min
6min AMRAP:
5 Pull-Ups
10 Deadlifts
10 Barbell Push-Ups
5 Hang Squat Clean Thrusters/Shoulder to Overhead
Open Athletes! Don’t forget to submit your score for 19.4 by 5pm TONIGHT!
Deeeeeeeee! There she is, killing it as usual.
I see ya Dee! Dee is a smart hard working athlete and person. She’s sneaky fit and funny and always it’s always a pleasure to have her in the gym. Keep playing smart and throwing down!
Looking good, Dee! This lady has such a pleasant, friendly demeanor and she brightens up any class she attends. A hard working athlete with a great focus on health and fitness. Way to be, Dee! 😁
Open WOD 19.4 from CF Valens in Luxembourg. Got thru 10 reps of Ring MU at the time cap. Huge box, almost as big as CFHSV.
265 / 265 PR / 405
4/2+16/2+27 #BG
6:30pm Garage (Today’s wod):
A1: S2O – 135/185/215/245/270
A2: HSC – 135/185/215/240/260/270
A3: DL – 205/255/285/300(max wts @house)
B: 4+15/3.0/2+27, RX