Wednesday, 11.29.2017

Warm up & Mobility AMRAP x 4 15 Power Clean and Jerks 115/85 Max Calorie Row     *rest 4 minutes AMRAP x 4 13 Power Clean and Jerks 115/85 Max Calorie Row     *rest 4 minutes AMRAP x 4 11 Power Clean and Jerks 115/85 Max…

Tuesday, 11.28.2017

Warm up & Mobility Strength:     Alternating EMOM x 12 10 second L-sit hold Max unbroken pushups Metcon:     AMRAP x 12     200m Run     15 Chest to Bar Pullups     20 Wallballs Box Brief **SAVE…

Monday, 11.27.2017

Warm up & Mobility Sumo Deadlift 3x4     *85-95% of 1 rep max Metcon: 2 Rounds For Time 10 Deadlifts 225/185 100m KB Farmers Carry 53/35 12 Box Jumps *     *rest 90 seconds between rounds     *box jumps are as…

Wednesday, 11.22.2017

Warm up & Mobility Handstand Skill Work:     *spend 12 minutes getting upside down, progress to hardest position you can safely achieve Metcon: 3 Rounds For Time 12 Handstand Push-ups 12 Wallballs 20/14 200m Run     *rest…