Wednesday, November 7th 2018

A) 12min EMOM (4 rounds)
Min1: 5 DB Snatches + 15s DB OHS Hold (R)
Min 2: 5 DB Snatches + 15s DB OHS Hold (L)
min 3: 5 “dead stop” box jumps (step down)

B) 15min Partner AMRAP – Alternating Movements
200m Run
15 Deadlifts
5 Hang Power Cleans

PRO: 225/145
RX: 185/125
SC: 135/95

KODAFIT:
18 Minute AMRAP:
10 WBS
10 Calorie Row
10 Burpee Over Rower
10 Banded Bicycle Crunches
5 Minute Rest

12 Minute AMRAP:
6 WBS
6 Calorie Row
6 Burpee Over Rower
6 Banded Bicycle Crunches
2 Minute Rest

6 Minute AMRAP:
2 WBS
2 Calorie Row
2 Burpee Over Rower
2 Banded Bicycle Crunches