Tuesday, 11.11.14

Excellent job on the back squats and the WOD Everyone!! Lots of lifting heavy stuff was done by all.
It would be a great idea to start keeping track in a notebook or calendar so you have a better idea of what weight you should start at for strength.

Prepare for the cold everyone because it is going to get nasty. I still have some hoodies available if you would like to stay warm this week!

A REMINDER that we will have a Tuesday CFXpress class at 6:30am!! 🙂
A big thanks to all of our veterans for fighting for our freedom!

Clean + hang clean @80% (stay at weight) 5×1
Adv: Clean + hang clean + split jerk/push jerk @ 80% 5×1

“Three Wise Men” WOD-In Honor of Veteran’s Day

4min AMRAP of:
5 Hang Squat Snatch 135/95
10 Burpees over Barbell

**Rest 2 min**

4min AMRAP of:
10 Power Cleans 135/95
20 Pull-ups

**Rest 2 min**

4min AMRAP of:
15 Box Jump-Overs 24/20
30 Wallballs 20/14

**Remember that WE GET TO!**
Scores for the board will be weight on the strength, then three separate scores for the AMRAPS along with all of the weights that you used for the lifts and wallball
Advanced WOD
10min AMRAP
3 strict HSPU
3 C2B
3 box jumps 30/24

4 rounds: 100m run
rest 30 sec
200m run
rest 30 sec
400m run
rest 1 min

Bonus Work
Blvd loopx2 in Honor of all of the Veterans who have served and died for our country!

Happy Tuesday!
Work Hard, Eat Clean, Be Blessed!



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