November 9, 2016

Monday’s classes kicked butt on the 27-21-15 back squats and handstand push-ups! Love seeing all those squats hitting full depth ?? Great job guys!

(WOD)
A) THREE ROUNDS FOR TIME:
10 Strict Knees-to-Elbows
10 Power Snatches (155/105)
10 Strict Knees-to-Elbows
10 Burpees

(SUPPLEMENTAL)
A) AMRAP 25 min:
5K Row
AMRAP Muscle Ups

B1) 10-12 Weighted Hip Extensions, rest :45
B2) 60 sec Ring Front Lean Rest
Rest 2 min. Repeat B1-B2 x 3 sets

(BURN)
COMPLETE 4 SETS:
800m Run
100m Sled Walk
10 Alternating DB Snatches
…Rest 1 min…