Wednesday, November 4th

Warmup: Athlete’s Choice

++++++++++++++++++++++

Strength: Bench Press 3x10 with 6-12 dips after each set

++++++++++++++++++++++

WOD: OTM for 12 minutes of

3 Push Presses + 10 Situps

Joe Kusnitz
Tuesday, November 3rd

Warmup: Athlete’s Choice

++++++++++++++++++++++

Strength/Skill: Snatch Grip Deadlift 6x3

Hang Power Snatch 3x2

++++++++++++++++++++

WOD: 10 rounds for time:

30 step ups,

20 DU's,

10 burpees,

dumpster dash

——————————————-

Endurance: Meet at ECF @ 530 am

Same as Main WOD!

Joe Kusnitz
Monday, November 2nd

Warmup: Athlete’s Choice

++++++++++++++++++++++

Strength: Deadlift 3x10

+++++++++++++++++++++

WOD: OTM x 20 Minutes:

Odd Minutes 1 Rope Climb,

Even Minutes 3 Thruster 155/105#

Joe Kusnitz