We will be having one WOD this Monday at 9:30am in observance of Veterans day.  It will be a Hero WOD!  Saw a bunch of scores all over the spectrum today.  10-17 min looked like the large window people fit into.  We have some strength work and a fun wod to finish the week!  See you guys tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Wallfacing Handstand Hold

Russian Kettle

Ring Row/Ring Dip (10/10)

1 Min Jog

B) Every 1:30 x 10 Sets

1st-5 Touch N Go Power Clean’s (increase in weight until you reach a challenging weight but No fails)

2nd- 5 Push Jerks (not touch n go increase in weight until you reach a challenging weight but No fails)

“Fitness”

12 min EMOM

1st-35 Sec Double Unders

2nd-10 Single Arm DB Clean and Jerk (5 each arm)

3rd-30 Sec Wallballs

C) “3-2-1 Contact”

Running Clock

3 Min Row for Cal

2 Min Burpee’s

1 Min Pull-ups

3 Min Assault for Cal

2 Min Overhead Walking Lunge 45/25

1 Min Pull-ups

Post Running Total of reps