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Saturday, November 19 2016

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WOD: A. Hang Clean (power or squat) & Jerk Ladder: E2MOM 1 – 1 – 1 – 1 – 1 – 1 -1 B. 3 rounds for time of: 5 hang power clean 115/80 RX+ 145/100 (MRX 95/65) 5 shoulder to overhead 10 chest to bar pull-ups RX+ 5 ring or bar muscle-ups (MRX 5 pull-ups) 400m row 5 hang power clean & jerk 1 rope climb 15′ RX+ legless (MRX 10′) C. Core Development: 30 renegade rows 30 hip extensions 50 butterfly ab-mat sit-ups CFHSV Running & Endurance WOD: E6MOM for 36 minutes: Bike 15 calories, sprint 100m sled drag/push 200m run

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