Friday, November 20th

WOD:
8 rounds, for TIME, of:
500 Meter Row/500 Meter Ski/400 Meter Run
10 Dumbbell/Barbell Push Press (115/75)
15 Ring Rows/10 Pull-Ups/5 Muscle-Ups

WEIGHTLIFTING:
If you plan on coming tomorrow to the 8:00am lift/hangout session, then skip this today and save it for tomorrow. It will just be a time for those who want to come in and lift to do so with eachother.  A WOD will be going on at that time as well.

1 Snatch Pull + 1 Snatch + 1 OHS – 1@70%, 1@75%, 1@80%, 1@85%, 1@90%; then continue working up toward a max for the complex.
1 Clean Pull + 1 Clean + 1 Power Jerk + 1 Jerk – 1@70%, 1@75%, 1@80%, 1@85%, 1@90%; then continue working up toward a max for the complex.
Back Squat – 4@70%, 4@75%, 4@80%; then continue working up toward a 4rm.