11 24 14

WOD 11 24 14 WU: Shoulder Activation   A. OTM [6]: 2-5 BMU or kipping practice   B1. (P): BS 6×3 (+ from last wk) B1. (F): FS 5×5 Across B2. Strict Ring Pullups/MU (False Grip if possible) as high

09 05 14

WOD 09 05 14 P A. BS 7×4 (as a starting guideline, use 70-75%)   B. For time [C10]: 14-10-6 OHS (135/95) 7-5-3 Bar MU* *Sub 2:1 CTB Pullup or 3:1 K-pullup   C. 5 rds: 0:60 max DU + 0:60 rest.  (10

11 27 12

Seminar and Holiday Party! WOD 11 27 12 A1. Bench Press (5@58%, 5@67%, ME@76%) A2. Pullups C. For time: 200 Double Unders* 3 Rounds of [12 Clapping Pushups, 6 T2B, 3 Bar Muscle Ups**] 200 Double Unders*   *(sub Run 400m)