Friday, November 17

November 17, 2017

 

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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