Friday, March 4th, 2016

3/4/16

Farewell To Tony Rourke! We will miss you my friend! Thank you for all of the years of support and hard work in the box. It will not be the same without your presence.

Skill

8×10 Hollow Rocks

rest 10-20 seconds between sets

WOD

16.2 ish

16 minute AMRAP

25 T2B

50 DU’s

15 squat cleans 85/135

after round 1 the squat cleans go down in reps to 13 and the weight increases to 115/185

after round 2 is complete the squat cleans go down in reps to 11 and increase to 145/225

after round 3 is complete the squat cleans go down in reps to 9 and increase to 175/275

after round 4 is complete the squat cleans go down in reps to 7 and increase to 205/315

if you finish this round you’re done 🙂

If you can’t do T2B you will scale to hanging knee raises

if you can’t do hanging knee raises scale to sit-ups

if you can’t do double unders you will do 25  single single doubles

if can’t do single single double you will do 100 singles

if you can’t squat clean the weights we will scale accordingly so that you can continue as far as possible for 16 minutes

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