November 2016

A. 3 RFT 40 wall balls 20/14 20 snatches 75/55 10 HSPU 1 Rope climb B. 3 Rounds Not For Time 25 hollow rocks 25 sit-ups 25 super mans 25 v-ups

A. Emomx16 odd: 10-12 cal row even: 10-12 burpee over rower B. Back Squat work up to 1 rep w/ 3 second hold in bottom

A. For Time: 1-10 clean and jerks 155/105 1 round of cindy between each set B. EMOMx6 4-6 Toes to bar  

20 MIN AMRAP 30 HSPU 40 sit-ups 30 TTB 40 air squats 30 burpee  

                *No classes Thanksgiving Day* AMRAP 45 400M run 800m bike 400m row

  A. Back Squat work up to 2 Rep w/ 2 second HOLD in bottom B. 21-15-9 Kb hang snatch 53/35 (each arm 21L, 21R and so forth) wallballs 30/20

Hero WOD “DT” 5 rounds 12 deadlifts 155/105 9 hang power cleans 6 Shoulder to Overhead  

15 min AMRAP 30 wall balls 25 pull-ups 20 burpee

EMOMx15 4 heavy power cleans (35-40 seconds each round) EMOMx14 min 1 :45 hollow rocks min 2 :45 rotating wall ball throws (core)

4 RFT 30 cal row 25 push press 135/95 5 dead lifts 275/195