Strength:
Work to a heavy Thruster, then take 70% and do 3 thrusters every minute on the minute for 5 minutes

WOD:
For time, reps 21-15-9 of:
Overhead squat (95 lb./65 lb.)
Toes to bar

Post loads and time to comments.

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LEANFIT:

4 rounds for max reps of:
1 minute of Thrusters (65 lb./45 lb.)
1 minute of Double-unders
1 minute of Pull-ups
1 minute of Sit-ups
Rest 1 minute

Post reps to comments.
_____

DE:
8 rounds for time of:
7 Pull-ups
9 Push-ups
11 Squats
400m Run

Post time to comments.

Media:
Monday WOD, November 14, 2016

One thought on “Monday WOD, November 14, 2016

  • November 14, 2016 at 8:46 am
    Permalink

    Strength: 185# (PR) Heavy. 135# EMOM

    WOD: 2:56 RX

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