November 26, 2013
100 Overhead Squat (75/45) 100 Sumo Dadlift High Pull Reps can be broken up however you want
100 Overhead Squat (75/45) 100 Sumo Dadlift High Pull Reps can be broken up however you want
Hero WOD: WITTMAN Seven rounds for time of: 15 KB Swings (55/35) 15 Power Cleans (95/65) 15 Box Jumps (24/20) U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned…
21-15-9 Deadlift (315/255) Pull-up (500m row in between rounds)
6 Rounds: 6 Burpees 6 Power Snatch (135/95) 20m Sled Push (170/125)
Strength: Overhead Squat Warm up: 5x3x2 (3 chances at 1 rep max) 5 minute AMRAP: 10 Jumping Lunges 5 Box Jumps **30 rest** 5 minute AMRAP: 10 Sit-ups 5 Handstand…
18 minute EMOM Odd: 10 Wall Balls (20/14) 4 Sit-ups Even: 10 Power Cleans (135/95) 4 Toes to Bar (Scaled)
3 Rounds: 10 Bent-over Rows (65/45) 20 KB Swings (55/35) 30 Push Press 40 Front Squat
15 minute AMRAP: 100m Run 5 Hang Snatch (135/95) 5 Overhead Squat
4 Rounds: 20 Goblet Squats (55/45) 10 Burpee KB Swings (55/45) **Finish with** 100m Walk with KB 50 Sit-ups 50 Air Squats 50 Push-ups