22/11/16

Teams of 3-4 (40-45min cap)
Row/Ski 8km (max 250m each)
Followed by 1-5 HSPU or 2-3 Wall Walk + 5 burpee box jumps
Rest until it’s your turn on rower again

Workout is over when 8km on row is complete, only one person in team on rower at a time

16/11/16

A1. C2B Pull Ups AMRAP x 5
//Beginner: Neg Pull Ups @ 80A1 3–4 reps x 5
A2. Sassy Squats 20 reps @ 4010 x 5

B. 5 Rounds For Time (20 min Cap)
500m/400m row
20 front rack walking lunge @ RX – 60/40kg, Int – 40/30, Beg – Lighter
10 HSPU // DB Strict Press

15/11/16

A. Partner WOD – 20 min AMRAP
Burpee jumping pull ups

B. Partner 1 performs 20 Sit ups while Partner 2 holds the bottom of a Squat. Switch.
x 5 rounds each

C. 10 min EMOM
Odd – 40 sec Ring FLR Hold
Even – 40 sec Heavy Farmer’s Carry Hold

11/11/16

A. Hang Power Snatch, Below Knee Hang Power Snatch, Power Snatch + 2 OHS x 5
Beg: 3 hang power snatch, continue to refine techique

B. 4 Rounds for Time
12 Front Squat @ 60kg/40kg
9 Burpees
6 Snatch // Beg: Hang Power Snatch or 12 American KB Swing