2016_11_18bob-9984

REGULAR CLASS
1. Back Squat
3×8 @65%

2. 15:00 AMRAP
30 Double Unders
15 Power Cleans 135/95
30 Double Unders
15 Toes to Bar

L2: P.C. 115/75
L1: P.C. 95/65 or less, 2:1 Singles

3. Cash Out:
2:00 each side: Calf/Achilles stretch on rig

MASTERS:
1. Back Squat
5×5

2. WOD
20 ring rows
10 Burpees
5 Ring push-ups
10 Burpees
20 ring rows

ENDURANCE:
“Hildy”
100 calorie Row
75 Thrusters, 45#
50 Pull-ups
75 Wall Balls
100 Calorie Row