Saturday, November 13

Rebuild 8:30a

Community WOD 9:30a

Rebuild:

A)

Every 1 min for 15 mins, alternating between:

8 Dumbbell Bench Press, pick load @21X1

5 Cross Bench Pull Overs, pick load @4311

8 Hanging Knee Raises @21X1

8 L Arm Dumbbell Rows, pick load @21X1

8 R Arm Dumbbell Rows, pick load @21X1

B)

4 rounds for quality of:

10 Bulgarian Goat Bag Swings, pick load

10 L/10 R Single Arm Kettlebell Press, pick load

10 Alternating Reverse Goblet Lunges, pick load

10 Single Kettlebell Thrusters, pick load

Rest 2 mins

Single Kettlebell Thrusters- hands on horn

Community WOD:

WOD:

Rx+:

3 rounds for time of:

Run, 800 m

60 Power Snatches, 95/65 lbs

40 Overhead Squats, 95/65 lbs

20 Bar Facing Burpees

Complete in teams of 2. Partners may partition the repetitions however they choose, but only 1 partner may be working at a time– except on the run, which must be completed together.

Rx:

3 rounds for time of:

Run, 800 m

80 Kettlebell Swings, pick load

40 Goblet Squats, pick load

80 Kettlebell Swings, pick load

20 Burpees

Complete in teams of 2. Partners may partition the repetitions however they choose, but only 1 partner may be working at a time– except on the run, which must be completed together.