Wednesday – 11/27/2019

~NO 6:30pm CLASS TODAY~

The Workout for Wednesday is:

STRENGTH
Every 60 seconds, for 10 minutes
2 Front Squats
*Try to use the heaviest weight possible for all 10 sets.

METCON
AMRAP x 15
-10 Alternating DB Snatches (50/35)
-44′ Overhead Walking Lunge (Rt Side)
-10 Burpees
-44″ Overhead Walking Lunge (Lt Side)
*Advanced level athletes, perform 100 Double-Unders at 0:00, 5:00, and 10:00 minutes on the clock.

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
EMOM x 10
-1 Rope Climb
*Rx+ perform legless rope climbs

[Applied Strength]
12 Sets
1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance
*No time domain. In 12 sets, work up to a challenging complex.

[Gymnastics]
For Quality
Accumulate 20 Strict Ring Muscle-Ups
*If you do not have Strict RMU yet, grab a friend and have them toe spot you.

[Engine Builder]
For Time
-Run 1600m at Warm-Up pace
Rest 3 minutes
3 Rounds
-Run 800m
-Rest 3 minutes
~Then~
-Run 1600m at Recovery Pace
*Score = Slowest 800m Run Time