WOD 11/30/18

Skill: Power Clean 5 x 3 @ 70% Wod: 12-10-8-6-4-2 Power Clean (95/65) Front Squat Bike Calories Post: Stretching/Mobility w Coach

WOD 11/29/18

Strength: Back Squat 8 x 3 – increasing weight each set Wod: 9 Min AMRAP 25 Double Unders 3 Wall Walks 6 T2B Post: 3 Rounds: 12 Hollow Rocks 12 Supermans

WOD 11/28/18

Bench: Find your Max! WOD: Run 800 m then: 3 RFT 10 Pushups 10 Box Jumps 10 Wall Balls 10 Sit-ups Then: Run 800 m Post: Bulgarian Split squats 3 x 12

WOD 11/27/18

Skill: Ring Dips WOD: 16 Min. EMOM 10 S2OH (115/75) 10 Burpee Over Bar 10 Ring Dips 10 Jumping Lunges Post: Tabata Plank

WOD 11/26/18

Strength: Deadlift – deload week (40% x 5, 50% x 5, 60% x 5) WOD: 12 Min AMRAP 12 Burpee Pull ups 24 Russian KB Swings (heavy) Post: 4 Sets of max reps – Wide grip Strict Pullups (use band if max reps are less than 6 per...