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