November 2012

1. 4 OHS  EMOM for 15 min 2. 21-15-9 HSPU Ring dips pushups  

Group warm up butt kickers bear crawls arm circles WOD 1. 15 min amrap 5 burpees 10 pull ups 15 box jumps 2. 3 rounds for time 10 power cleans (115/85) 30 walking lunges with plate over head

Good Morning Everyone!!! Saturday’s Agenda: Special Saturday…NO TEAM WOD TODAY! But…There is some NEW fun! 1.  Back Squat Work up to a Heavy Single 3.”Big Clean Complex” 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean