151105

Pre-Wod:
12 Minutes:
2 Inch-Worm-Up-Dawg
40 Dubz
6 Sampson Stretch
8 Mountain Climbers (Hip Circles)
10 WallBall
12 Lateral Lunge
14 Box Jump
16 Russian KB Swing
18 PVC Passthrough
20 Calorie Row
1 Minute: Handstand Walk
2 Minutes: Hip Flexion, or Overhead Archetype

Workout of the day for Thursday, November 5th, 2015:

With a partner:

Station 1A, For Time (10 minute cap)
25-20-15-10-5 Reps of:
Wall balls @ 14 lbs to 9ft Target (Scaled: 10-lb)
Calorie Row
Pull-Up (Scaled: 26-lb KB Swing instead of pull-ups)

Station 1B, AMRAP (5 Minutes + Remaining Time from 1A*)
30 GHD Sit-Up (Sub: Abmat “See The Light” Sit-Up 15-lbs)
30 Russian KB Swing 70-lb (Masters: 53-lb Scaled: 26-lb)
30 Handstand Push-Ups (Scaled: 25-lb Dumbell Shoulder-to-Overhead)
30 Burpee Box Jump Over 20” (Scaled: Step-Ups are allowed)
*If you finish 1A before the 10 minute cap, proceed immediately to 1B.

Station 2, With Remaining Class Time:
Establish 3-RM Hang Snatch

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