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Saturday November 14th

13
Nov

Saturday November 14th

Partner Endurance 8am
Every calorie is a point…… every 400m run is a point.
Teams of 2
15 Minute of bike cals, switch when you want
rest 3 Minutes
15 Minutes of rowing
rest 3 minutes
15 minutes of running 400m intervals

Everyone start with the bike if possible. If not possible work it out or draw straws.

9am and 10am
A little different set up on Wod 1 today. Two options for that

Option 1 for Wod 1
9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs

Option 2 for wod 1
15-12-9
Snatch at light and manageable weight
Toes to bar or knee raises
push ups

Rest 5 minutes
wod 2
15-12-9 reps, for time of:
Clean & Jerk, 135/95 lbs
Chest-to-bar Pull-up

Rest 5 Minutes
21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip

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