STRENGTH : 4 ROUNDS...

- 9 GOOD MORNINGS

- 6 LUNGE-2-HK

- 3 MAX HEIGHT JUMPING BACK SQUAT

PARTNER WOD : 23-MIN AMRAP (10:3:10)

- 30 DOUBLE UNDERS

- 15 POWER SNATCHES (75/55)

(MUST ALTERNATE AFTER EACH ROUND)

PARTNER WOD : FOR TIME

- 100 KB SNATCHES (35/26)

- 100 DEADLIFTS (95/65)

- 100 WB SHOTS (20/14)

- 100 WB CLEANS (20/14)

- 100 BURPEES

- 100 PULL UPS

- 100 THRUSTERS (45/35)

- 200 SDLHP (45/35) +(100 CAL ROW)

WOD :

'BLACK OUT FRIDAY'

STRENGTH : CLEAN PULL UNDERS

3x3 - 3x2 - 3x1

THEN 1 MIN AMRAP OF EACH...

- DOUBLE UNDERS

- REST

- THRUSTERS (95/65)

- REST

- SNATCH (135/95)

- REST

- CLEAN AND JERK (135/95)

SCORE = TOTAL REPS

HAPPY THANKSGIVING!!!!!!  

 

EAT, REST, REPEAT.  (:

STRENGTH :

4x10 U/B* STRICT PRESS

*PENALTY = 3x BURPEES PER REMAINING REPS

GO EXTRA ROUND IF ALL 4 COMPLETED WITH NO FAILS.

WOD : FOR TIME

5 ROUNDS OF...

-  5 PULL UPS

- 10 PUSH UPS

- 15 SQUATS

- 20 JUMPING LUNGES

THEN, 30 SNATCHES (75/55)