FRI03NOV2017

WOD
Strength
5 Sets:
Bench Press: work to 8rm for the day
DB Rows: 5 e/arm

Conditioning
For Time (20 min cap):
20 Toes to Bar | R+ 10 Ring MU
40 Alt DB Snatches (50/35)
100 Double Unders
40 Hang Power Cleans (135/95)
100 Double Unders
40 Alt DB Snatches (50/35)
20 Toes to Bar | R+ 10 Ring MU

Extra
FS: Work to 3RM for the day – Then 3×3 at 80% of todays 3RM

3 sets
5 strict pullups with 3 sec. tempo up
20 alt. high plank shoulder taps

4 sets
10 sec. static arch hold + 4-6 Pullups (go directly from arch to kip of first PU)

Bootcamp

Strength
5 Sets:
Bench Press: work to 8rm for the day
DB Rows: 5 e/arm

Conditioning For Time (20 min cap):
15 Knees Raises
30 Alt DB Snatch
80 Single Unders
30 Front Squats
80 Single Unders
30 Alt DB Snatches
15 Knee Raises

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