WOD | November 18, 2016

WOD:

  AMRAP 5:

    5 x Hang Power Clean (155/110)

    15 x Wall Ball (20/14)

    **Complete 100 x DU

  *Rest 5:00

  AMRAP 5:

    5 x Hang Power Clean (155/110)

    15 x Wall Ball (20/14)

    **Complete 100 x DU

     

EXTRA WORK:

  Weightlifting

    Power Clean

      6 x 1 (Heavy but clean)

  Strength Conditioning:

    For Time:

    1k Row

    10 x Bench Press

    500 m Row

    10 x Bench Press

    250 m Row

    10 x Bench Press

  *Weight should allow a tough 1-2 sets per round.

 

BOX INFO: 

  "Bring a Friend, Teach a Friend" Day: Saturday 12/3 @ Both locations 8am/9am

   Holiday Party: 12/16 @ Conshy

   In House Comp: 1/28 @ FW