WOD

Squat Cleans,Row, Kettlebell Snatch, Tire Flips

Strength:
Squat Clean: 3 x 2 @80% of Last Monday, every 60s.
– reset between all reps
3 x 1 @85% of Last Monday, every 60s.

Metcon:
3 Rounds NOT for Time:
Row 500 meters
20 Kettlebell Snatches (24,16)
20/10 Tire Flips

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Partner WOD!

Metcon:
Teams of 2,  with a running clock:

0-15:00:
10 Hang Power Cleans + Shoulder to Overhead (135,95)
20 Push Ups
30 Toes to Bar
40 Air Squats
50 Calorie Row
Rest 2:00
17:00 – 32:00:
5 Hang Power Cleans + Shoulder to Overhead (135,95)
10 Push Ups
15 Toes to Bar
20 Air Squats
25 Calorie Row

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Squat Clean, deadlifts, wallballs, burpees

Strength:
Squat Clean: 8 x 2 @ 75% every :90
Touch & go Deadlfits: 4 x 3, rest :60
Metcon:
In 12:00:

50 wallballs (20,14)
40 lateral burpees over bar
30 deadlifts (275,185)
remaining time AMREPs of:
wallballs (20,14)

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CFR Benchmark “Raymond”

Metcon:
“Raymond”

5 rounds for time of:
11 clapping push ups
2 double bodyweight deadlifts
10 bodyweight cleans
Happy Birthday Raymond!  IN honor of his birthday, 11/2/10, we will be doing “Raymond”.

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Deadlift & bear complex

Strength:
Deadlift: 8:00 EMOM x 2 @ 70%
Bear Complex: 3 sets warm up
Metcon:
IN 7:00,
Run 400 meters,
Remaining time, complete amreps of: 
Bear Complex (135,95)
**Bear Complex= Squat Clean thruster, back squat thruster.  Must not drop barbell!!

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Skill & Goat Work

Skill:
Spend 5:00 working on athlete’s chosen skill.

Metcon:
EMOM 20:00:
alternating between 2 of your GOAT with :30 of work

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