Friday 11/14

We will putting Pre-Order sheets out for new T-shirts, Hoodies, Sweat Pants, and women's pants! Please get your orders in ASAP so we can get them placed and get everything here before the Holidays

Fitness 
Strength
A1. Ohs
4 reps x 4 sets
with 33x1 tempo for first rep, remaining reps no tempo
A2. Snatch grip deadlift
5 reps x 4 sets 

B. 2 minute amrap dbu 

Wod 
10 ring rows 
10 front squats 95/65
10 box jump overs (step up and over is ok for this wod) 

Performance 
Strength
A. Snatch 1" lift off to snatch 
5 singles total building but no more than 85% of 1rm 
B1. Snatch grip rdl 
4 reps x 3 sets 
B2. 3 sets to find max unbroken dbu 


Wod 
10 minute amrap 
10 pull ups 
10 ohs 115/75
10 box jump overs (24/20)