November 2015

Find 5RM Bent Over Row then 2×5@90%   “I Am Groot” 10min AMRAP: – 8 TTB – 9 Pull-ups – 10 Push Press 95/65

15 min of DU’s Practice 15min EMOM Snatch Technique Practice

“Go Heavy” Find 1 RM Back Squat 6 min AMRAP: – 5 MU’s – 6 DL 275/195

20 min AMRAP: – 2000m Row – 200 DU’s – 50 Cal on the bike – 100 DU’s – 1000m Row – 50 DU’s

Find 5RM Push Press then 2×5 @ 90% 7 Rounds for time of:     – 7 Power Cleans 95/65     – 7 Thrusters 95/65     – 7 Bar Facing Burpees

  Jim” 5 Min AMRAP – 200m Row – 10 Burpees Rest 5min “Donna” 5 Min AMRAP – 5 Power Cleans 95/65 – 4 Front Squats 95/65 – 3 Thrusters 95/65 Rest 5 Minn “Cheri” 5 Min AMRAP – 20 DU’s – 15 Jumping Jacks – 10 Med Ball Ball Slams Then Partner 1 mile

“Bro Sesh” Find a heavy 5RM Bench Press Strict Pull-ups – 1RM with most difficult weight -Or most difficult Ring Row progression Dips – 5 sets of 3 -Increase weight from last week if added -Or try to increase progression

Join us tomorrow for a special Veteren’s Day WOD! We will be honorining Sergeant Jeremiah Wittman. Sergeant Wittman was from Darby, Montana. He was assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado. He was killed on February 13, 2010, when insurgents attacked his unit with