11/10/2018

11/9/2018
November 8, 2018
11/12/2018
November 11, 2018

W.U. 5 min on your own

Group W.U.  Workout explanation, Heat Assignment, Specific warmup

W.O.D HERO “3 Wise Men” 20 min Clock

4 Min AMRAP of

  • 5 x Hang Squat Snatches 135/95
  • 10 x Bar Facing Burpees

REST 2 Mins

4 Min AMRAP of

  • 10 x Power Cleans
  • 20 x Pullups

REST 2 Mins

4 Min AMRAP of

  • 15 x Box Jump Overs 24/20
  • 30 x Wall Ball 20/14

L2:

  • Scale Barbell to 95/65
  • Box to 20″
  • Wall Ball to 14/10

L3:

  • Scale Barbell to 65/45
  • Box to Step up and overs
  • Wall Ball to 10/6