WOD for 11/29/16

Strength:
Every 3 minutes, for 15 minutes (5 sets) of:
Push Press x 2-3 reps

WOD:
In teams of two, alternate sets to complete four each of:
10 Ground to Overhead
10 Box Jump Overs
400 Meter Run

Choose weight that is challenging for partners to move without rest through the ten reps.

WOD for 11/22/16

HOLIDAY HOURS REMINDER: Closed 11/24-11/27

Skill:
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters

WOD:
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run

WOD for 11/21/16

HOLIDAY HOURS REMINDER: Closed 11/24-11/27

Strength:
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

WOD:
For time:
Row 1000 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters