Monday 11/30/15 - As Many Rounds As Possible. Twice.

November 30, 2015

 

MAIN WOD

M:1 20:00 Skill Work – Muscle ups, Pistols, Handstand Push ups

 

M:2 7:00 AMRAP

Reps of 2-4-6-8, etc.

Deadlift (225#/155#)

Strict HSPU

5:00 Rest

Then

7:00 AMRAP

Reps of 2-4-6-8, etc.

Power Cleans (155#/105#)

Pistols (Alt.)

 

Weights → 60%

Strict HSPU → 2 AB Mats → Seated DB/KB Press

Pistols → Modified → Lunges

 

FITNESS WOD

F:1 Deadlifts

5-5-5-5 

 

F:2 7:00 AMRAP:

2-4-6-8, etc.

Sumo Kettlebell Deadlift

Burpees

5:00 Rest

Then

7:00 AMRAP

2-4-6-8, etc.

Kettlebell Swings

Lunges