Monday November 6

November 5th, 2017
by:

WOD

10 Rounds of EMOTM

Red Complex” (Rx+)
– Snatch Grip Deadlift
– Hang Power Snatch
– Overhead Squat
– Squat Snatch

-OR-

Blue Complex” (Rx)
– Deadlift
– Hang Power Clean
– Front Squat
– Squat Clean

Score = the weight that you choose to do for the WOD. You are Rx+ or Rx based on the movements you do and that you do not fail any of the rounds
Rx+: Red Complex, successfully doing all 10 rounds in time.
Rx: Blue Complex, successfully doing all 10 rounds in time.

Strength / Skillwork (After WOD today)

Bench Press
EMOTM
Use the Catches! Use a Barbell at 50% of your 1RM, Perform as many  Presses as you can every other minute on the minute for 4 rounds (7:00 duration). 1:00 on, 1:00 Off.

Bicep Curl Strict
5-5-5-5-5

Elements

15:00 AMRAP
200m Run (3 indoor laps)
20 KB Push-press
20 Lunges
20 C-crunch

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