Monday November 11th

FIT

LIFT / SKILL

TEST #1
10 REP MAX Front Squat

TEST #2
MAX SET of Strict HSPUs
Choose a version you think you can do 5 or more GOOD REPS of

(15:00)

WOD

FOR TIME:
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Power Cleans
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Toes to Bars

(15:00 Time Cap)

--Rest As Needed--

CORE BUY OUT:
4 SETS:
30 Flutter Kicks
30 Russian Twists w Plate

D - Choose Weight
F - 115/75
P - 135/95

*IMPORTANT NOTE FOR THIS WORKOUT*
Wherever you are at 11:00 on the clock, Please STOP and take a moment of silence for 1:00
(Resume music and workout at 12:00)

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BURN

SWEAT

AMRAP 15
15 DB Front Squats
200m Run / 300m Row
15 Double DB Clean and Jerks

STRENGTH

5 SETS
10 SLOW Goblet Sumo Squats
30 Banded Hip Abductions