W.O.D. Friday 11/17/17


W.O.D. Friday 11/17/17

We have plenty of Got Your Six, award winning coffee grounds and beans up front, and with every purchase, proceeds go toward veteran homelessness, suicides and support those who suffer with PTSD.  It’s competitive pricing so grab yourself a couple bags if you like coffee and want to contribute to this cause!

Conditioning WOD – 30 minutes

On a 30 minute running clock complete…

0:00 – 20:00

For time:
15 Power Snatches 115/80
800m Run
15 Power Snatches 115/80
400m Run

*If you complete this under the 20 minute mark, use this time to rest until the ARMAP below and change your weight for the overhead squats as well.

20:00 – 30:00

Complete as many rounds and reps as possible in 10 minutes of:
50 Bar-facing burpees
20 Overhead squats 135/95
10 Ring Muscle-ups

*scale ring MUs 1:1 with bar MUs or 2:1 with chest to bar pullups, pullups, jumping pullups

*Bar facing burpees – must face bar each burpee and must jump off both feet over the bar and land on both feet for RX

Post time of WOD 1 and rounds + reps on WOD 2!