WOD: Monday November 6th 2017

Dynamic Warm up #2

High knees
Butt Kicks
Frankensteins
Lateral Shuffles R
Lateral Shuffles L
Carioca R
Carioca L
Bear Crawl
Inch Worm w/Push Up
Lunge With Rotaion
Static Squat Hold with Plate 45 #or 25#

Endurance

For Time
50 Double Unders 3:1 (Scaled)
10 Burpees
40 Double Unders 3:1 (Scaled)
10 Burpees
30 Double Unders 3:1 (Scaled)
10 Burpees
20 Double Unders 3:1 (Scaled)
10 Burpees
10 Double Unders 3:1 (Scaled)
10 Burpees

Strength

Back Squat

5 Reps @ 40%
5 Reps @ 50%
5 Reps+ @ 60% (AS MANY REPS AS YOU CAN)

Clean Complex

5×1 work up to a heavy set

1 High Pull
1 Squat Clean
1 Hang Squat Clean
1 Split Jerk