November 2016

2 rounds bench press 30 little bitty 30 half way 30 full GRACE

3min amrap Rest:30sec 4min amrap 7 pushups 7squats 7 pull ups Rest :30sec 5 min amrap Rest 6min amrap

5×3 Back Squats Ascending 3×8 Strict press ACROSS 2 rounds 25 wall balls 15 thrusters

12 min amraps 27 Double Unders 7 Snatch 3 DB Front squats

EMOM 7 mins 1 power clean across (80%-85%) 7 rounds 15 kb swings (35/62) 15 Hang Cleans (95/135) 15 box jumps (20/24)

2 rounds 400 m run Rest 1:00m 800m run Walk 100 Rx (3 rounds) Rx+ (4 rounds)

2 rounds 400 m run Rest 1:00m 800m run Walk 100 Rx (3 rounds) Rx+ (4 rounds)

6×2: Squats ACROSS (75%) Hold bottom and pop out of hole 12 min amrap 1 squat cleans (135/185) 6 pull ups 6 db Sh to... Read More

7 minutes to complete: Buy-in of 75 hand release push ups. With the remaining time, establish a one rep max clean (any style). WOD A... Read More

3 rounds 30 Partner Deadlifts (315/225) 30 Box Jumps (20”/16”) 30 KB Swings (45/26) (4x400m run)