WOD 11 01 12 A1. Bench Press (5@70%, 5@75%, 5@80%, ME@70%) A2. Skin the cats (4×3) ASAP B. AMRAP 10 min: 1 Rope Climb 8 Front Squats (105/75) 8 T2B 50m Bear Crawl (length of gym x 2) Post loads,
10 25 12
WOD 10 25 12 A1. Front Squat (5@70%, 5@75%, 5@80%) A2. Reverse Hypers 3×8 AHAP B. For time: 21-15-9 of Hang Power Snatch (75/45) Wallballs (20/14)* T2B C. Prone Cobra 3 x 45 sec *alternate between 9′ and 10′ targets
10 19 12
Saturday WOD’s are cancelled! We will be giving back to the community instead! WOD 10 19 12 A. 25 minutes to work on either 2 position snatch (novice) or 3 position snatch (intermediate) or if OHS is inadequate, get after it.