Friday Veterans day 5am, and 10am Class only Holiday Schedule. Happy Bday Kaitlin, Lindsay and Javy.

Monday
Snatch Balance 5x3

B)2016 "Lift Off" Event 3
AMRAP 15

25 Pull ups (Jumping Pull Ups)
50 Cal Row
100 Overhead Squats 45/35
50 Box Jumps/Step Ups
25 Pull Ups

Tuesday
Deadlifts 5x2

B) 9 Min Amrap (team of 2 relay style)
3 Rounds (increase weight each round)
1-1, 2-2, 3-3, 4-4, 5-5, 6-6
Deadlifts 205/145, 205/165, 265/185
Burpees Over Bar

Wednesday
1 Mile Run

B)Hang Power Snatch
5x4

C)AMRAP 4
40 M Shuttle Sprint (20x2)
10 Hang Power Snatches 75/55

Thursday
Back Squat 5x5

B) 4 Rounds for time
400m Run
20 Wall Balls
7 Toes to Bar
15 Shoulder to Over Head 95/65

Friday
One rep Max Snatch

B) "ARMISTICE"
Veterans day wod
AMRAP 11
11 Power Cleans 135/95
11 Burpees Over Bar
19 Deadlifts
18 Pull Ups

Saturday
Max Out Saturday

B) "Wod for Warriors Armistice"
9min amrap
100m Run
11 Sit ups
11 Squats
100m run
22 Sit Ups
22 Squats
100m Run
33, 44, 55 etc
2 min rest/reflection then........
9min amrap
100m run
11 HR Push Ups
11 Box Jumps
100m run
22 PUs
22 BJS
100m run
etc 33,44,55