November 7, 2016

By November 6, 2016 wod No Comments

Workout of the Day
Back Squat
5×40%
5×40%
5×40%
5×40%
5×50%
5×60%
then
Bench
5×40%
5×40%
5×40%
5×40%
5×50%
5×60%
then
12 min
1 min on 1 min off
Hang Power Clean
Front Squat
Push Jerk

Complete as many HPC in a min
rest 1 min
Complete as many FS in a mn
rest 1 min
Complete as many Push Jerk in a min
rest 1 min
REPEAT

BootCamp
Strength
1a. 8,6,4 – Front Squats
1b. 3×6 GHR
Rest 90 sec between supersets
** Encourage to move up in weight for 8-6-4

Workout
Teams of 4 (can’t move to next movement until EACH team member completes her work – Stations 2 & 4 are more active rest)
5 Rounds:
1. 200m Run
2. 30 Sliding Mt. Climbers
3. Row 200m
4. 15 Reverse V-Ups

Post your scores to the Whiteboard.

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