WOD - Nov. 21, 2016

Strength:
16:00 EMOM
1:00 Deadlift 2 reps @ 90%
1:00 Strict HSPU
2:00 Rest
1:00 Deadlift 1 reps @ 92.5%
1:00 Strict HSPU
2:00 Rest
1:00 Deadlift 1 reps @ 95%
1:00 Strict HSPU
2:00 Rest
1:00 Deadlift Max reps @ 80% (perfect Technique)
1:00 Strict HSPU
2:00 Rest

​Metcon 1:
Teams of 3
10:00 AMRAP
10 snatches (95/65)
1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
10 snatches, (135/85)
2 Rounds of Cindy
10 snatches, (155/105)
3 Rounds of Cindy
10 snatches, (185/125)
4 Rounds of Cindy
Amap snatches (205/145)
 
Any athlete may perform any # of reps of any movement. Only 1 athlete may work at a time.
 
Metcon 2:
9:00 AMRAP
 
Row for calories
+
3:00 Squat Cleans (135/85)
3:00 Shoulder to Overhead (135/85)
3:00 Chest to Bar Pull Ups
 
The Score for this workout is total Calories rowed plus total reps of each of the 3 movements. Athletes may switch roles at any time the team chooses. One partner rows while the other two team members begin with the squat clean. At the 3:00 mark the movement changes to Shoulder to Overhead. At the 6:00 mark the movement changes to C2B Pull ups

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