Warmup

Dynamic Warmup

Weightlifting - Power Clean and Jerk

10 min. to find max Power clean + power jerk

WOD - 11/17/2017 - WOD

EMOM for 30 Minutes:
Min 1 - 12/10 cal Row
Min 2 - 50 Double-unders (75 Singles)

Goal here is to pick a pace that won't blow you up, but won't be too slow you don't get a few breaths after each movement. Score is total rounds completed

Fitness Warmup

3 Rounds
5 Burpees
10 Air Squats
15 HRPU

FITNESS SKILL WOD - 11/17/2017 - FITNESS SKILL WOD

KB OHS (6 x 10)
*alt arms each set

Weighted AMSU (4 x 15)
*in between sets 30 sec Plank hold

Fitness WOD - 11/17/2017 - Fitness WOD

For time
20 Burpees
30 Ring Rows
40 Push-ups
50 WBs
40 Med Ball Cleans
30 Lunges Holding WB
20 TTB/K2E