MONDAY NOV 30, 2015

STRENGTH

BACK SQUAT(ADD 30 LB TO 1RM)

50% X 5 -- 58% X 5 -- 63% X 3 -- 72% X 3 -- 81% X 3+

 

CONDITIONING WOD

"UGLY BURPEE 4" ( 18 MIN TIME CAP)

FOR TIME

THRUSTER RX=95/65 A=85/60 I=75/55

12-11-10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10-11-12

BURPEE

COMPLETE 12 THRUSTERS THEN 1 BURPEE--11 THRUSTERS 2 BURPEES ETC

1 SEC ADDED TO TIME FOR EVERY REP IF ANY NOT COMPLETED WITHIN THE 18 MIN TIME COP