Monday’s WOD 11/13/17

Monday’s WOD 11/13/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
6 rounds – 2 min work/2 min rest

AMRAP
7 Wall Balls (20/14)
7 Chest to Bar Pull Ups
7 Power Cleans (135/95)
7 Push Jerk (135/95)
6 Burpee Broad Jumps
7 DB Snatch, alternating (65/45)
Max Cal Row

Start each round where you left off the previous round.

1 Hour Class
Alternate A1/A2 for 4 rounds, then do a 5th round of squats
A1. 2 Back Squat with 2 sec pause (85-90%)

Rest 1 minute before A2

A2. 5+ Strict Dip (AHAFA)

Rest 1 minute before A1.

Metcon (AMRAP – Rounds and Reps)
6 rounds – 2 min work/2 min rest

AMRAP
7 Wall Balls (20/14)
7 Chest to Bar Pull Ups
7 Power Cleans (135/95)
7 Push Jerk (135/95)
6 Burpee Broad Jumps
7 DB Snatch, alternating (65/45)
Max Cal Row

Start each round where you left off the previous round.

2017-11-13