Wednesday, November 30, 2016

Wednesday, November 30, 2016

Strength

Take 15 minutes to build to a 1RM PAUSE Front Squat (2 second pause in bottom)


Conditioning

AMRAP in 20 minutes:

10 Cal Bike

20 Sit Ups

10 Target Burpees


Competitor’s WOD - 5pm

Begin @ 0:00

15 Minutes to build to

50’ Max Weight Farmers Carry

Begin@ 20:00

AMRAP in 15:00

1 Rope climb (Legless)

1+ Clean & Jerk (205/155)

1+ STRICT HSPU

*Add 1 Clean & Jerk and 1 STRICT HSPU every round; Rope Climbs stay at 1

Begin @ 45:00

3 rounds for time

7 Bar MU

14 Box Jumps (30”/24”)

21 GHD

*15 minute cap

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