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Wednesday Nov 20th WOD


25 Min AMRAP

50 Planking burpees 50 Slam Balls 10 clean & jerks (155/105) (135/85)

40 Toes to Bar 40 Slam Balls 10 clean & jerks

30 KBS (70/55) (55/35) 30 Slam Balls 10 clean & jerks

20 Push Ups 20 Slam Balls 10 clean & jerks


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Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

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Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups

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