WOD 11.29.14 Saturday

Class Schedule:
9 am On Ramp
9 am Strongman
9 am – 11 am Open Gym
10 am – 11 am Olympic Lift Lab

Accessory
1 Snatch Push Press + 3 Overhead Squats (70% of OHS)

WOD
3 rounds for time of:
500 meter row
20 Power Snatch, 75/55 lbs

Extra Credit
Pull-up/Dip Complex – Bravo

WOD 11.26.14 Wednesday

Holiday Class Schedule:
Wednesday: regular class schedule
Thursday: closed
Friday: regular class schedule

Back Squats: 5 x 5 (HAP)

12 min amrap
9 T2B
15 Hand release push ups
21 Squats

Extra Credit:
400 meter farmer carry, 32/24 kg

WOD 11.25.14 Tuesday

Press: 5 x 5 (HAP) E3M

Partner WOD
20 min AMRAP
2 Rope Climbs (sub 10 pull ups)
4 Handstand Push ups (sub 10 Push ups)
8 Kettlebell Swings, 70/53#
*one works while the other rows 300 meters

Individual WOD
2 rounds of each couplet for time:
750 meter row
20 Handstand Push-ups

20 Pull ups
20 Push Press, 135/95 lbs