WOD 11.29.13 Friday

10 min EMOM
Odd: 6 Bench Press, 65%
Even: 4 Strict Weighted Pull-ups

For time:
70 Kettlebell Swings, 70/53
60 Hand Release Push-ups
50 Burpees (jump and touch 6″ target)

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WOD 11.27.13 Wednesday

5 x 1 Snatch Push Press + 3 Overhead Squats, work up to 80% OHS

Muscle Snatch, 50% x 3 x 2, 55% x 3 x 2

E2min for 10 rounds
10 Calorie Row
10 Wallball, 20/14

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WOD 11.26.13 Tuesday

Back Squats
60% x 8, 65% x 8, 70% x 6, 75% x 6 x 2

Complete 5 rounds for time of:
5 Deadlifts, 275/185
10 Burpees
20 Double Unders

Core Work:
4 x 25 Sit-ups
4 x 15 Hip Extensions

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WOD 11.25.13 Monday

10 min EMOM
1 Power Clean + 1 Clean
start at 60% and work up off feel

15 min amrap
5 Pull-ups
10 Power Snatch, 75/55
15 Thrusters, 75/55

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