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Thursday Nov 19th WOD


Strength: 1a) Deadlift 70x3 80x3 90xME 70xME

1b) DB Lateral step up 4x10 each leg 1c) Side lying Lateral rotation 4x12 each arm

Conditioner: 21-15-9 - Hang Clean (135/95) - Back squat


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Strength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 63% of that # Conditioning: Every 2 Min

Strength: Shoulder Press 4x10 @ 65% Conditioning:3 Rounds 200 Meter Run 30 Alternating Dumbbell Power Snatch (50/35)(45/225) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds

Partner Wod: 6 rounds for time: 22 pull ups 18 hang power cleans (135/95)(125/85) 22 box jumps 12 Push Jerks (135/95)(125/85) 22 push ups 6 thrusters (135/95)(125/85)