Alyssa DeNoble

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Back squat220 lbs
Deadlift240 lbs
Clean & Jerk155 lbs
Snatch127 lbs
Front Squat195 lbs
Overhead Squat155 lbs


1.) Every 1:30 for 12 rounds 1 Snatch @ 85%
note: go through your mental checklist of every cue you've heard for your snatch for the last couple weeks prior to each setup and concentrate on executing as many of them as possible this session
2.) 126
for time: 
7 minutes to complete: 
3 rounds 
21 Power Clean & Jerks 95/65lb 
21 GHD Sit-ups 
all remaining reps after 7 minutes to be completed in form of calories on the rower. example if you finish 2 rounds just before the 7 min cap you will owe 42 cals on the rower. 
*3.) Every 2 minutes for 12 minutes 4 Overhead Squat @ 65%
*4.) 5 rounds
3 Muscle Ups
30 sec. High RIng Hold
Note: high ring hold is just full locked out position on top of mu
*5.) tABatta
Flutter Kicks
Hollow Rock
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement

Pretty sure not having WODs posted days in advance (see The Salad Days of Justin) is making me fat(ter).
Hotel WOD
EMOM 15. 6 DB FS/6 push ups - run remaining min. Core. Mobility.
265/ 170-185-190
185 BS / 115-130 snatches
Few misses on snatches. EC with Ashley and free WOD!