Strength: Alternate OTM X 10 PP 5X5 80% of 1 rm 20 Grasshopper   WOD: Barbell Complex Using 85% of Jerk 1 rm 20 min

Strength: Alternate OTM X 10 Press 5X7 70% of 1 rm :30 sec Double unders or DU practice   WOD: Partner WOD: 20 min AMRAP

Strength: Alternate OTM X 10 DL 5X7 70% of 1 rm :30 sec max push ups   WOD: From the rack EMOM X 15 min

Strength Alternate OTM X 10 OHS 5X7 70% of 1 rm   WOD: 12 min to establish 1 rm HCL rest 2 min and reduce

Wednesday, 11/26/14 Strength: Alternate OTM X 10 FSQ 5X7 70% of 1 rm :30 sec KB swings (Russian) (71/53)   WOD: Tabata with empty bar,

Strength: Alternate OTM X 10 PP 5X7 70% of 1 rm :30 hollow rock   WOD: 12 min to establish 1 rm HPSN rest 2

Strength: Alternate OTM X 10 min BSQ 5X7 70% of 1 rm 30 sec of negative HSPU (scale: use KB presses)   WOD: From 3-3-14

WsOD: Haitiwod 14.4 or 5 rounds for time of 20 box jumps (24/20) 15 HPSN (115/75) 10 bar-over-burpees