Monday, November 11, 2013

Tuesday, 12 November


Many thanks to all who participated in our Veteran's Day Memorial WOD.  There's nothing quite like some shared suffering to honor our Veterans past, present, and future.

And now on to our week....

SKILL:
AMRAP Strict Chest to Bar Pull-ups

then: 5 sets of 50% CTB pull-ups w/ 60 second rest

WOD:
EMOM 20 minutes:
odd minutes: 5 HSPU
even minutes: 3 Squat Clean and Jerk (95/135#) and 20 DU

STRENGTH:
3 rds:
20 weighted lunges
15 weighted back extension
15 GHD sit-ups

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