Monthly ArchivesNovember 2016

Wednesday: November 23, 2016 standard

Holiday Schedule:
Thursday and Friday: 7:30, 8:30 and 9:30 AM ONLY
All other days are normal hours
STRENGTH: Push Press: Warm up, then: 3@70, 3@80, 3+@90
50 Wall Balls (20/10)
25 Pull-Ups
40 KB Swings (55/35)
20 TTB
30 Wall Balls
15 C2B Pull-Ups
20 KB Swings (55/35)
10 TTB
10 Wall Balls
10 Bar Muscle-Ups (10 Strict Pull-Ups)
SCALE AS NEEDED!

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Monday: November 21, 2016 standard

Strength: Power Clean X 1.1: Every 2 Minutes for 20 Minutes (10 Sets)
(rest 10 seconds between singles, and build to today’s heavy set over the course of the ten sets)
2 Person Team WOD: 4 Rounds Each: Switch After Each Round
4 Hang Power Cleans
3 Front Squats
2 S2OH
200m Run
Choose the heaviest load you can successfully complete without [...]

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