Friday 150814

The Frech's are sending Karissa off to college this weekend! We'll see her again, but today at 4 is her last WOD at Foundry for a while! Good luck Karissa!

Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%

AMRAP in 16:00:
7 Hang Power Cleans
7 Shoulder to Overhead
40 Double Unders

Pick a starting weight and add weight each round.

Competition:
A. Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
B. Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)
Immediately followed by…
C. Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
(Start with last attempted Shoulder Press and build from there on the minute.)
D. Three rounds for time of:
10 Bar Muscle-Ups
15 Strict Handstand Push-Ups
20 Push Press (135/95 lbs)