Daily Workout

WOD AMRAP 12 3-6-9-12… of: Power Cleans, 135/95 Box Jumps 24/20

WOD For time: Run 800m 20 Hang Clean to Thrusters 135/95# Run 400m 10 Hang Clean to Thrusters 185/125# Run 800m

Strength Bench Press 10-8-6-4-2: add weight as you go WOD 3 Rounds for Time 15 OHS 135/95 20 T2B 2 Rope Climbs ***Bring long socks or wear pants***

Strength Back Squat with a 4 sec Count Lower at 70% 2 set of 6 Reps WOD For Time 10-20-30 Front squat 155/105 Burpee

Strength Find 1 Rep Max Clean WOD 20 min EMOM Odd: 25 Dbl Unders Even: 5 Ring Dips

WOD For Time 10-8-6-4-2 Clean and Jerk 135/95 1 Round of "Cindy" after every set.

WOD Announcements #1 Swim WOD.We are programmed another swim WOD Saturday Nov 22nd from 10:30 to 12:30, at Digital Harbor. Mark your calendars and buy some goggles. Everyone can RX a "free willy". #2 Mobility WODs. Starting next Wednesday the 19th at 7:30pm, Coach...

WOD 3 Rounds 1 Deadlift @ 2x bodyweight 6 Pull-ups 6 Dips 3 Power Cleans @ 85-90% of your max 4 HSPUs or King Kong 3 Rounds 1 Deadlift 455# 2 Muscle Ups 3 Squat Cleans 250# 4 Handstand Pushups

Strength Push Press 3 sets of 5 reps WOD 50 Pull-ups Every time you come off the bar, do 25 Dbl unders

Strength Bar Hip Raises 3 sets of 10 Reps WOD 1-2-3-4-5-6-7-8-9-10 KB swings 70/53 10-9-8-7-6-5-4-3-2-1 Box jumps 30/24

WOD For Time: 100 Double Unders 25 Front Squats 115/75 25 Push Press 115/75 75 Double Unders 20 Front Squats 20 Push Press 50 Double Unders 15 Front Squats 15 Push Press