6 November 2015 6 November 2015
Friday 6 November 2015 '6 November 2015'

strong toniReminder, Ladies night tonight at 630 with Coach Bryan!  All are welcome.  Bring your favorite wine and relax after the workout and enjoy some good company.  The Ladies only workout will be announced at the 630pm class.  It will be for all skill levels.
1. Warm-up level 2
a. GHD sit-ups 1×15 – 3×10 w/20/14lbs med ball
b. 3 Rounds
15 Russian power swings 70/53lbs KB

10 Burpees to 12″ target

2. Lift
a. Find 1RM Power Clean

b. Find 5RM back squat
You need this number for the cycle so make sure you hit a full set of 5 if you overshoot your first set.

3. Met-Con
AMRAP 8 minutes
12 Shoulder to OH 155/105lbs
6 Muscle-ups

4. Extra
EMOM 20 minutes
Even: 10 GHD sit-ups
Odd: 15 Push-ups
Not a test.

1. Warm-up level 1
a. GHD sit-ups 3×15 –
b. 3 Rounds
15 Russian power swings 53/35lbs KB

5 Burpees to 12″ target

2. Lift
a. Find 1RM Power Clean

b. Find 5RM back squat
You need this number for the cycle so make sure you hit a full set of 5 if you overshoot your first set.

3. Met-Con
AMRAP 8 minutes
12 Shoulder to OH 115/75lbs
6 C2b+ 6 ring dips

1. Warm-up Base
3 Rounds
15 Russian power swings 35/26lbs KB

5 Burpees

2. Lift
a. Find 1RM Power Clean

b. Find 5RM back squat
You need this number for the cycle so make sure you hit a full set of 5 if you overshoot your first set.

3. Met-Con
AMRAP 8 minutes
12 Shoulder to OH 75/55lbs
6 ring rows + 6 bench dips

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