November 2, 2016

STRENGTH/ENDURANCE: 3 rounds max effort unbroken pull ups, rest as necessary between sets

WOD: For time, 800 m run then,

21-15-9

High Hang Power snatch

Squat jumps

Sit ups

800 m Run

 

OLYWOD

STRENGTH: Clean and Jerk: 65%x1x5 sets on the minute.  70%x1x5 sets on the minute. 75%x1x5 sets on the minute.  

WOD: Complete 3 rounds total, with 1 minute rest between rounds…. Against a three-minute running clock, complete as many reps as possible of:
3 x Hang Squat Cleans
6 x Shoulder to Overhead
9 x Toes to bar
Burpees x Max Reps