• Daniel LaPointe

Friday, November 17


Warmup

1 Minute Easy Row Active Spidermans :45 Seconds Medium Row Active Samson :30 Seconds Faster Row Push-up to Down Dog :15 Seconds Hollow Hold Arch Hold

“Voorhees” (AMRAP - Rounds and Reps)

AMRAP 13: 55 Barbell-Facing Burpees 55 Chest to Bar Pull-Ups 55 Calorie Row 55 Handstand Push-ups

Power Snatch (3-3-3-2-2-2-1-1-1)

Running Clock: 0-3 – Heavy Triple: High Hang Power Snatch (pockets) 3-6 – Heavy Double: Hang Power Snatch (knee) 6-9 – Heavy Single: Power Snatch (floor)

Metcon (No Measure)

Not For Time: 30 Strict Toes to Bar 45 GHD Sit-Ups 60 Abmat Sit-Ups


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