Saturday, November 17th

Warm-up
Shuttle Run
Bear Crawl (down and back)
Spiderman
5 Inchworms w/ push up (high knees rest of the way)
Skipping Arm Hugs
Skipping arm circles (forward and backward)
Skill Development
Advanced-5 RDS
5 Strict Pull-ups+3 C2B+1 Bar Muscle-up
*Rest 2 mins between
Beg/Intermediate
5 Rounds
5 Strict Pull-ups+3 Kipping Pull-ups+1 C2B Pull-up
Partner WOD: 1 person working at a time
21-15-9
Clean and Jerk (95/65)
Burpee Box Jump Overs (24/20)
18-15-12
Clean and Jerk (125/85)
Burpee Box Jump Overs (24/20)
15-12-9
Clean and Jerk (155/105)
Burpee Box Jump Over
*20Min Cap/Can be Power Clean.