Tuesday November 5th 2013

WOD

Strength
Deadlifts 
3-3-3-3-3

Work Capacity
7:00 AMRAP
10 Alternating Jumping Lunge
10 KBS 1.5/1
10 Burpees



HOA ATHLETES (STOLEN FROM CF Springfield)

1 Squat Clean + 3 Front Squats (Perform 6 sets at 75-85% of your 1RM clean)
Immediately perform 6 kipping or strict pull ups after each set.

Metcon
(AMRAP – Rounds and Reps)
Against a 9 Minute clock…

Perform an 8 Minute AMRAP of:

7 WallBalls, 20/14lb
6 Pull Ups
5 Plate-facing Burpees

from Minutes 8-9, perform max reps DUs.

RX PLUS:

25-30/20lb WallBall
CTB Pull Ups
Double-Unders (From Min 9-10, perform max reps DUs)


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