Wednesday, Nov. 4, 2015

The early crew is all business! Way to work, everyone! Stay consistent in this holiday season. You’re prioritizing your health through all the potlucks, parties and busy schedules that tempt us to skip training. We’re proud of you! Put your health first and you can’t lose.

110415 WOD

A. Two rounds of the following:

500-meter row

20 box jumps or step-ups

20 Russian twists with med ball

0:20 chin-up hold

(7:00 time cap)

B. Strict press – week 1 | month 1

65% x 5

75% x 5

85% x 5+

Subset with 3 x 3-5 eccentric pull-ups

C. 9:00 AMRAP

3 power cleans (155/115)

3 handstand push-ups

6 power cleans

6 handstand push-ups

9 power cleans

9 handstand push-ups

* Run 50 meters after each round.

9, 12, 15, and so on, adding 3 reps with each round until time expires. Record last completed round plus additional reps. Run is counted as one rep.

>> On-Ramp

9:00 AMRAP

3 hang power cleans AHAP

3 seated dumbbell presses

6 HPC

6 seated DB presses

* Run 50 meters after each round.

9, 12, 15, and so on, adding 3 reps with each round until time expires. Record last completed round plus additional reps. Run is counted as one rep.

D. Cash out

1K row or 800-meter run