Monday 11/14/16 - Like a Band-Aid

November 13, 2016

 

MAIN WOD

M-1: Front Squat 3RM

Then 90%x3x3

 

M-2: For Time:

15 Calories Assault Bike or Row

15 Clean & Jerk 145#/100#

15 Calories Assault Bike or Row

 

OPTIONS

 

Level 2:

15 Calories Assault Bike or Row

15 Clean & Jerk 115#/75#

15 Calories Assault Bike or Row

 

Level 1:

10 Calories Assault Bike or Row

15 Clean & Jerk 95#/55#

10 Calories Assault Bike or Row

 

M-3: Quad Smash

 

FITNESS CLASS

F-1 Deadlift 5 x 5

 

*Challenging Working Sets

*Superset w/ 5 Box Jumps after each set. 

 

F-2 10:00 AMRAP

2,4,6,8,10 Ect.

Sit Ups

Burpee

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