151106

Pre-Wod:
10 Minute AMRAP:
200M run
5 Strict Chest-2-Bar
10 Goblet Squats
2 Turkish Get-up (each side)
10 Good Morning
5 Arch Rock & 5 Hollow Rock
1 Round Side-Butt
3 Inch-Worm-Up-Dawg

Workout of the day for Friday, November 6th, 2015:

Station 3A, 8 minute AMRAP:
40 Back Squats 155-lb (Masters: 135-lb, Scaled: 95-lb)*
200 Double-Unders (Scaled may do 200 Singles or 100 Dubz)
*Both Partners will have a barbell. One partner must have the barbell racked on their back while the other is squatting.

Station 3B, AMRAP Handstand Walk (7 minutes):
Points are awarded for:
5 Feet: 1 point 10 Feet: 5 Points 20 Feet: 15 Points 40 Feet: 45 Points

4.A. (12 min cap)
3 Rounds DT
6 Legless Rope Climb (Scaled may Sub 30 Burpees)
2 Rounds DT
6 Legless Rope Climb
1 Rounds DT
6 Legless Rope Climb

DT: 12 Deadlift + 9 Hang Clean + 6 Jerk

4.B. (with remaining time)
For Max Reps:
150 Calorie Assault Bike
AMRAP Muscle-ups (Scaled: pull-up, Masters: Chest-2-Bar)

Leave a Reply

Your email address will not be published. Required fields are marked *