Saturday, November 18th

Today we have Open Gym from 8-10am because people will have body fat testing at different times through the morning. Come and get a good workout!

WOD:
5 rounds, for time, of:
1,000 Meter Row/Ski
2 Lengths Dumbbell Walking Lunge (70’s/50’s in each hand)
10 Dumbbell Snatches (70/50)

BARBELL STRENGTH:
20 Thrusters (135/95)
3 Minute Rest
15 Thrusters (185/135)
3 Minute Rest
9 Thrusters (205/145)

Start your set of 20 at the heaviest thruster you have ever done in a workout for time. The set of 15 should be higher weight, and increasing again for the set of 10. The goal is to start where you have already been and then increase your experience from there.

GYMNASTIC STRENGTH:
5 rounds of:
12 Handstand Push-Ups
Rest as needed.

Just like strength training with a barbell, the goal is to increase your ability by increasing the difficulty. Make them harder by going strict, unbroken or adding deficit.