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November 9th WOD

11/09/2016
Level 1
L1:A: Push Press (10 min Emom; 1 Push press; build to a 1Rm)
L1:B: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Level 1 Rx+
L1+:A: Jerk (10 min Emom; 1 jerk; build to a 1 Rm)
L1+:B: CrossFit Games Open 13.3 (AMRAP - Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
F3
F3:A1: Metcon (No Measure)
200m fw w/Db oh; x5; no rest
F3:A2: Metcon (No Measure)
@3010; 5x8-10; rest 2 min
F3:B: Metcon (Distance)
30/30 Row for Max m; x4
Rest 5 min
F3:C: Metcon (AMRAP - Rounds and Reps)
6 min amrap

8-20 Hr Push ups
200m run
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

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