25 November 2015 25 November 2015
Wednesday 25 November 2015 '25 November 2015'

12004805_10205186498202132_4339879584981788052_nReminder:  0900/1630/1730 classes only!
Closed on Thursday!
Friday-0900/1630/1730 classes only!

1. Warm-up  level 2
a. 3 Rounds
50ft HS walk AFAP
Rest as needed between rounds
b. 3 Rounds
75 Double-unders
10 Strict ring dips

2. Strength
Push Jerk 5×5 @70% – Touch and go (No re-rack)

3. Met-Con
100m Overhead walking lunge 100/70lbs for time

Then
AMRAP 2 minutes x5
30 Wallballs 14/10 lbs
Max HSPU in remaining time
Rest 1 minute between AMRAPs

Then, depending on your weaknesses, choose ONE of the following:

5a.
15-12-9
Sumo DLHP 115/75lbs
Ring dips
Rest 2 minutes
15-12-9
Sumo DLHP 115/75lbs
Ring dips
Rest 2 minutes
15-12-9
Sumo DLHP 115/75lbs
Ring dips

5b.
3 Rounds
100 Assault Bike calories
Rest 3 minutes
1. Warm-up  level 1
a. 3 Rounds
:30 HS hold
Rest as needed between rounds
b. 3 Rounds
75 Double-unders
10 ring dips

2. Strength
Push Jerk 5×5 @70% – Touch and go (No re-rack)

3. Met-Con
100m Overhead walking lunge 80/55lbs for time

Then
AMRAP 2 minutes x5
30 Wallballs 14/10 lbs
Max push press with 80/55
Rest 1 minute between AMRAPs
1. Warm-up  Base
a. 3 Rounds
50ft bear crawl
Rest as needed between rounds
b. 3 Rounds
150 single-unders
10 bench dips

2. Strength
Push Jerk 5×5 @70% – Touch and go (No re-rack)

3. Met-Con
100m Overhead walking lunge 55/35lbs for time

Then
AMRAP 2 minutes x5
30 Wallballs 14/10 lbs
Max push press with 55/35
Rest 1 minute between AMRAPs

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