Wednesday, Nov. 6, 2013

Three people + one-handed handstands = lots of fun after Tuesday’s 5:30 p.m. class.

110613 WOD

A. AMRAP 5:00 with teams of two:

100-meter run with med ball (20/14) – partner pass x 4

20 med ball tosses over tall bars (10/person)

20 med ball sit-ups with partner pass (10/person)

B. Press – Wendler week 1; month 2 [ ADD #5 to WW ]

65% x 5

75% x 5

85% x 5+

C. AMRAP in 3:00

200-meter run buy-in

5 hang power cleans (135/95) *

5 push presses

5 back squats

Three rounds; resting 1:30 between each. Any time bar hits the ground, do 5 burpees before picking it up again. Start subsequent rounds where you leave off. Score is rounds and reps of barbell work. * Same weight must be used for all three movements.