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  Strength Snatch Grip Deadlift 4 x 6 @ 50%   WOD Emom to failure 15 DU + 5 KB Swing (53/35) Add 5 DU and 1 KB Swing each round   Competitor Hang Squat Snatch 6 x 1 @ Medium Weight

Monday 11.20.17   WOD “Runny Nose” 3 Rds. – :45 100 watt Bike – :15 Bike Sprint – 1:00 Rest/Transition – :45 100 Watt Row – :15 Row Sprint – 1:00 Rest/Transistion – :45 100 Watt Ski – :15 Ski Sprint – 1:00 Rest/Transition   Competitors Strict Press 70% x 5 75% x 4 80%

Friday 11.17.17   Strength Deadlift 1 RM   WOD 12 Rds. Tabata Row   Competitors Check Whiteboard or SugarWOD

Thursday 11.16.17   Strength Rope Climb Technique   WOD EMOM (30) 10 Cal Bike SPRINT 10 Wall Balls (30/20) 10 Strict TTB 1 Min Plank 2 Rope Climbs   Competitors Check Whiteboard or SugarWOD

Wednesday 11.15.17   Strength Ring Muscle-Up Technique   WOD “12 Coconuts” AMRAP (12) 12 Cleans (185/125) 12 Pistols 12 HSPU   Competitors Check Whiteboard or SugarWOD

Tuesday 11.14.17   Strength GHR – 5×5   WOD “Area 52” For Time 52 Cal Row/Ski 52 DU 52 Burpees 52 DB Thrusters (35/20) 52 Ab-Mat Sit-Ups 52 Single-Arm DB OHS (35/20) Competitors Check Whiteboard or SugarWOD

Monday 11.13.17   Strength 1 RM Jerk   WOD “Crap on a Cracker” 10 – 1 Reps w/ 10 – 1 seconds of rest between Push-Ups GHDSU Pull-Ups Push Press (95/65)   Competitors Check Whiteboard of SugarWOD

Friday 11.10.17   Strength Sorenson Test   WOD “Equalizer” 20 Deadlifts (50%) 20 KB Swings (53/35) 15 Deadlifts 15 KB Swings 10 Deadlifts 10 KB Swings 5 Deadlifts 5 KB Swings   Competitor Snatch Balance w/ 3 sec Pause at Bottom 3, 3, 3, 2, 2, 1 – Build to Heavy   Snatch w/ 3

Thursday 11.9.17   Strength 1 RM Thruster   WOD “Moisture is the Essence of Wetness” AMRAP (3) – 30 Double-Unders – 10 SDHP (75/55) Rest 1 Min AMRAP (3) – 30 DU – 10 Snatch (75/55) Rest 1 Min AMRAP (3) – 30 DU – 10 Thruster (75/55) Score is total rounds + reps of

Wednesday 11.8.17   Strength Press Complex 2 Strict Press + 4 Push Press 4 Rds. to find Max   EMOM(8) 1 Back Squat (Build to Max)   WOD 1 Min Max Cal Row Rest :15 1 Min Max Cal Bike Rest :15 1 Min Max Cal Ski   Competitor Snatch Work Hang Squat Snatch w/