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November 17 WOD

Metabolic Conditioning: "Coffland" Hang from the Pullup bar for 6 min Each time you drop off perform: 800m run 30 Push-Ups 30 min cap

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November 15 WOD

Barbell Skill: Squat Snatch 5-5-3-3-1-1 1AE3M Metabolic Conditioning: 5 rounds 8 Alt. DB Snatch(50/35) 8 Med Ball Cleans(20/14) 8 Sit-Ups

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November 14 WOD

Barbell Skill: Deadlift 9-7-5-3 1AE3M Metabolic Conditioning: 2 rounds - 1 min rest after round 1 Max reps in 1 min of: Row for Calories HR Push-Ups Deadlift (135/95) Pistols

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November 13 WOD

Barbell Skill: STOH Complex 3 Push-Press- 5 Jerks 1AE3M - 4 rounds Metabolic Conditioning: STOH (95/65) 20-15-10-5(no rack) Run 400-300-200-100

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November 12 WOD

Metabolic Conditioning: 10 min amrap 1+1 PowerCleans(AC) 1+1 LF Burpees 1+1 Front Squats(same bar) 10 + 10 Double-Unders

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