Friday’s WOD 11/10/17

Friday’s WOD 11/10/17

30 Minute Class Workout
Metcon (Time)
21-15-9

KB Swings (go heavy)
Burpees
Tire Flips

1 Hour Class
Metcon (Weight)
In 20 minutes, work up to a heavy set of:

1 Clean + Shoulder to overhead complex (Strict Press + Push Press + Push Jerk + Split Jerk)

OR

Work up to a heavy stone to platform.

Metcon (2 Rounds for weight)
15 minute EMOM

1 – 15m Yoke Carry or Zercher Carry @ ascending load
2 – 15m Standing hand over hand sled pull
3 – REST

Score:
Round 1 – weight on yoke carry/zercher carry
Round 2 – weight on sled pull

Metcon (Time)
21-15-9

KB Swings (go heavy)
Burpees
Tire Flips

2017-11-10