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

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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