Friday, 11-11-16

Strength/Skill – Snatch Grip Push Press. 5 x 5, Not Going over 75% of 1 RM 10-9-8-7-6-5-4-3-2-1 Power Snatch (115/75) 10 Pistols (5 each leg) 100m Sprint b/t rounds

2 RDs 200m Run 5 Burpee 30 Min to complete 4×10 Bicep Curl 4×15 Banded Tricep Pull Down 3 sets of 21’s 4×10 strict Dips 4×10 DB Bench Press 21-15-9 DB Thruster 40/25 Burpee over DB *7 min Cap*

Front Squat: 5 X 3 all sets between 83-93% Beep Test EMOM as long as Possible Between 5 and 7 reps(if you did 5 last time do 6, if you did 6 last time do 7) Thrusters Pull Ups Burpees

no 8AM class today!!   5RFT 400m Weighted Run 20/14 10 Push Presses (95/65lbs) 10 Box Jumps (24/20″) 10 Sumo Deadlift High Pulls (95/65) 10 Wall Balls 20/14

9 min E3MOM Back Squat 3×10 @ 50,55,60% of 1RM 100-80-60-40-20 Double Unders 50-40-30-20-10 Situps 25-20-15-10-5 Hand Release Pushups 5-4-3-2-1 Wall Climbs

Sunday Funday Partner WOD. Don’t forget to sign up. 16 Minute AMRAP: 500 meter row 20 Pull Ups 40 Back Squat (135/95) 20 Pull Ups 30 Front Squats (115/75) 20 Pull Ups 10 Overhead Squats (95/65) 20 Pull Ups Snatch 60%x2, 70%x2, 80%x2, heavy single