Wednesday, Nov. 30, 2016

fullsizerender103“That breath that you just took, that’s a gift.” — Rob Bell

113016 WOD

A. 9:00 EMOM

Min 1: 0:30 – 0:45 row

Min 2: 0:30 – 0:45 hollow hold

Min 3: 0:30 – 0:45 reverse snow angels

B. Press – ASSESSMENT

Take 20 minutes to find a 1-rep max. Warm up using your last weights and reps, then increase by smart increments for singles, resting 2:00 between working sets. Record final successful lift(s).

With these Thanksgiving and Wendler gains, we’re excited to see you hit some good numbers! Please don’t freak out if you don’t hit your PRs — talk to a coach and see what can be adjusted.

If you need more time, feel free to opt out of portion C or do your own conditioning when you’re finished lifting. Now get psyched to press !

C. For time:

10-9-8-7-6-5-4-3-2-1

Power cleans (115/75)

HR push-ups

>> On-Ramp

For time:

10-8-6-4-2

Power cleans

Modified push-ups

D. Optional cashout:

100 double-unders or double-under attempts