Day

November 29, 2016

9 Rounds of: 18/14 Cal Row 12 Burpees onto plate 4 Snatches…165/115 1min Rest For Time (20min Time Cap) If anyone knows of someone who’d...

Warm up- 800m Run Auxiliary: 100 GHD Sit Ups 100 Heavy Wall Balls…30/20…10/8 For Time Metcon: Explode WOD

Warm up- 1000m Row Olympic: Work up to a 1Rm CnJ Auxiliary: 8min EMOM of: 3 Power Cleans…225/155 4 Burpee Box Jumps…28/26″ 5 Bar Muscle...

5 Rounds of: 5 Hang Cleans…155/105 7 S2OH…155/105 9 Front Squats…155/105 11 Chest to Bar Pull Ups For Time (18min Time Cap) ...