Wednesday Nov 13th WOD

Strength: 10MIN EMOM 1 squat clean 1 hang squat clean 1 Hang Power Clean (increase weight as you go) Conditioning: 15 Min Amrap 200 Meter Run 9 Burpees over bar Max Overhead Squats (95/65) (75/55) *Ma

Strength: Bench Press 4 x 5reps @ 80-85% 1 RM Triple Set Hammer Curls 3x12 Tricep Ext 3x12 DB Rows 3x12 8 Rounds (15min Cap) 8 Pull Ups 8 Box Jump Overs 8 Toes to Bar 8 Box Jump Overs RX+ Men/Women:

Warm Up: Push Jerk Review Parnter WOD 50 Power snatches (75/55) 50 KBS 50 Weighted Sit ups 50 shoulder press (75/55) 40 Power snatches (95/65) 40 KBS 40 Weighted Sit ups 40 push press (95/65) 30 Power