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November 10th WOD

Tomorrow is Veteran's Day:
Only classes are 9:00am, 10:00am, 4:15pm, & 5:15pm


Competitors:
C:A: Power Clean + Pause Jerk (1+2 x8)
start @ 60% and build based on feel
C:B: Metcon (No Measure)
3 sets not for time; rest as needed
5 tng PC&Jerk 135/95(perfect form)
C:C: Metcon (4 Rounds for time)
For time; x4; rest 3 min between
12 Tng PC 165/115
10 burpees
C:D: Metcon (4 Rounds for time)
Ski 260m; x4; rest 3 min between
C:E: CS Iron Scap (Weight)


Level 1:
L1:A: Back Squat (3x8@60%)
@14X1; rest 2 min
L1:A2: Ring Dips (8x3)
@5010; if you can’t dip out then stand back up and hold the negative for the specified reps
L1:B: Metcon (AMRAP - Rounds and Reps)
11 min amrap
8 pull ups
8 thrusters 95/65
8 bar over burpees
1 shuttle run
Rx+ skip...
L1:B: Metcon (Time)
Rx+
For time
21-15-9
T2b
thrusters 95/65
Pull ups
**1 shuttle run between each round


Level 2:
L2:A: Deadlift (5x5)
@5050; no rest
L2:A2: Close Grip Bench Press (5x6)
@4010; rest 2 min
L2:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap
6 hr push ups
6 sit ups
6 supermans
6 slam balls 30/20
6 burpees
200m run

Advanced
10 hr push ups
10 sit ups
10 back ext on ghd
10 slam balls 30/20
10 burpees
1 shuttle run

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM