Workout of the Day (ProvFit & Non Nobis)
“Gwen”
Clean & Jerk 15-12- and 9 reps
*Touch and go at floor only. Even a pause to re-grip off the floor is a foul. No dumping. Use same load for each set. Use ground-to-shoulder-to-overhead movement standards. Cleans may be muscle, power, or squat; Presses to overhead will count as long as the qualifying finish position is achieved. Push jerks and split jerks are acceptable. Rest as needed between sets.

A disqualification at a chosen load will prompt a 10# reduction and complete restart following an adequate rest period.

Transfer your data from here.

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For time:
10 double-unders
50 toes-to-bar
20 double-unders
40 toes-to-bar
30 double-unders
30 toes-to-bar
40 double-unders
20 toes-to-bar
50 double-unders
10 toes-to-bar

Workout of the Day
For time:

Row 5 km, modulating every 90 seconds between a maximum sustained effort and “easy” strokes. For the easy portion, keep to a stroke rate below 20 spm, and reduce to a pull force that is less than half of the maximum sustained force.

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Workout of the Day
Bench Press
Find your 1 rep max.
Use a 5-5-3-3-3-1-1-1-1-1 rep scheme

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Workout of the Day
“Fran”
21-15-9 reps, for time:
Thruster (95/65 lbs)
Pull-ups
then
Max Plank Hold

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Workout of the Day
Complete as many rounds as possible in 15 minutes of:
250-meter row
155/105-lb. push presses, 10 reps
20 GHD sit-ups

Post your scores to the Whiteboard.

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