AD 2015-11-16 Monday

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1. Squat 5-5-5-5-5 2. “Isabel” Snatch 30 reps for time, 135#/95# 3. For time: 30 Strict Pullups (you must work the negative the rep counts when you return under control to the full hang, not when your chin clears the bar) 4. Every 2 Minutes: Row 250m @ RPE9 x 8 sets 5. Core Work Cashout: For time & quality: 30 V-Ups + 45 Tuck-Ups + 60 Hollow Rocks

AD 2015-11-13 Friday

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Weightlifting Hang Snatch to heavy double Notes Build in doubles to a challenging weight. Aim to build up with no misses, and finish with no misses. Sport AMRAP 15 minutes: 10 Pullups 30 Calorie Row 90 Double Unders Gymnastics 1) For Time: 50 Strict Handstand Pushups 2) For Time: 50 Strict Toes-to-Bar