WOD 11-20-13

WARMUP:

COACHES CHOICE

STRENGTH:

1 1/4 FRONT SQUATS

5-5-5-5-5

CONDITIONING:

POWER SNATCH 115/75#

BURPEE'S

21-15-9

WOD 11-19-13

WARMUP:

COACHES CHOICE

WOD:

6 X KB CLEAN & PRESS 50/35# (3 per arm)

6 X DEADLIFT 225/135# ADV. 245/155#

12 X TOE TO BAR

24 X DOUBLE UNDERS

10 ROUNDS

WOD 11-18-13

WARMUP:

COACHES CHOICE

STRENGTH:

POWER CLEAN 

5-5-5-5-5

*After each round perform a ME set of Ring dips/ Reg. Dips

CONDITIONING:

12 X FRONT SQUATS 135/95#

9 X PULLUPS

6 X JERKS 135/95#

AMRAP IN 8 MIN.