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Monday November 10, 2014


**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.

Start at 0:00
Burpee Box Jump 24/20
Squat Clean 135/95

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

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

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