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Monday November 10, 2014


Monday

**This is a conditioning day!! Not a time to work on strength. After the wod is listed I will have suggestions for scaling this monster.

Wod:
Start at 0:00
12-9-6-3
Burpee Box Jump 24/20
Squat Clean 135/95

Rest EXACTLY 5 min (regardless of your time on the first part)

21-15-9
Push Jerk 155/105
Toes to Bar

Rest EXACTLY 5 min (regardless of total time on the clock)

40 Overhead Squats 75/55
20 Handstand Push Ups
30 Overhead Squats
15 Handstand Push Ups
20 Overhead Squats
10 Handstand Push Ups

Score this week is TOTAL time

Beginner: 
Instead of TTB do knee raises. Contact trainer for weight recommendations.

Part 1 should take less than 10 minutes. Competition is strictly box jumps. G.F. you have the option of stepping up but jumping as many as you can is preferred.

Part 2 should be sub 13 minutes. Pick a weight that you could do 10 reps at fresh unbroken.

Part 3 should be sub 17 minutes. Weight should be EXTREMELY light. If you were fresh you should be able to break it up into 2 sets if not unbroken for the OHS.

Earlier Event: November 7
Saturday November 8, 2014
Later Event: November 11
Veterans Day 11/11/2014