Thursday, 11/20/14

Skill: Double unders W.O.D. Five rounds for time: Row 500 m / S.D.H.P. 50 (25-30% of body weight) 7 Thrusters (135/95) (95/45) Thrusters two days in a row!!!! You know what to be ready for!!!!

Warm up: 2 RDs 10 Squats 10 KBS 10 BB Push Press 5 BB Split Jerk E2MOM for 20 min (10 sets) 2 Power Clean + 2 Front Squats + 1 Push Jerk + 1 Split Jerk build to heavy complex For time: 100 Walking Lunge 80 Hollow Rock 60 DB Snatch 50/35 40 T2B…

  Skill Work 5 RFT: 20 HR Push Up 40 Plank Shoulder Taps 600m Row *22 min Cap*

WE ARE RUNNING. BRING APPROPRIATE ATTIRE Strength/Skill – Front Squat 5 rounds for time 6 CTB pull ups 5 Front Squat @225/155 185/125 135/95 200 meter run

rength: Snatch Push Press + OHS (% based off of Snatch) 70% x5+1 75% x3+1 80% x3+1 85% x3+1 X 2 For Time: 80 D/U”s 4 Rds of Cindy 60 D/U’s 3 Rds of Cindy 40 D/U’s 2 Rds of Cindy 20 D/U’s 1 rd of Cindy Cindy= 5 Pull Ups, 10 Push Ups, 15…

WOD- 6 RFT 30 Hollow Rocks 25 Push Ups 20 Med-ball Cleans 20/14 15 Barbell Good Mornings 45/30 5 Muscle Ups (2 pull up & 2 Dips for Scale)