WOD:
14 min AMRAP:
7 Power Snatch (105/155)
7 BMU
100 DU

Post WOD:
4-5 sets:
12 Russian KBS
6 Slow Strict T2B

For Veteran's Day (11/11) we will be running our normal class schedule.

For classes today we will be doing the last WOD in our HONOR the FALLEN HERO WOD Series: JENNY

JENNY:
20 min AMRAP:
20 OHS (35/45)
20 Back Squat (35/45)
400m Run
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Army Capt. Jennifer M. M oreno died October 6, 2013 serving during Operation Enduring Freedom. Capt. Moreno, 25, of San Diego, CA, assigned to Madigan Army Medical Center, Joint Base Lewis-McChord, WA; died Oct. 6, in Zhari District, Afghanistan, of injuries sustained when enemy forces attacked her unit with an improvised explosive device. Capt. Moreno was attached to an Army Ranger unit during the attack. Capt. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Cordero and Yaritza Cordova; and brother, Ivan F. Moreno. This Hero WOD was originally posted on CrossFit’s Mainsite on November 28, 2014.

Gymnastics Skills!

WOD:
9 min AMRAP:
6 Wall Walks
12 Single Arm Devils Press (35/50)

DL 5-5-5 Re-grip
Power Clean 3-3-3 Touch n Go

WOD:
2 RFT:
75 DU
25 Power Cleans 65/95, Comp: 95/135)
25 DL (65/95, Comp: 95/135)
25 T2B

Hang Squat Snatch

WOD:
For Time:
20 Hang Squat Snatch (75/115)
20 BFOB
15 Hang Squat Snatch (75/115)
15 BFOB
10 Hang Squat Snatch (75/115)
10 BFOB
5 Hang Squat Snatch (75/115)
5 BFOB

7 min AMRAP:
15 SDLHP (65/95)
10 HSPU (Comp: Deficit Kipping)

-3 min Rest-

7 min AMRAP:
15 SDLHP (65/95)
15 Box Jumps (20/24)

Front Squat 10-8-6-5-4

WOD:
10 min AMRAP:
15 Front Squat (95/135)
2 RC (Comp: Legless)

TGU 5x 2 R/2 L

Push Press 5-5-4-4-3-3 (Leave 15 min)

7 min Max Cals

Open WOD 14.4

14 min AMRAP:
60 Cal Row
50 T2B
40 WB (14/20, 9/10)
30 Cleans (95/135)
20 RMU (Scale: C2B, Pull Ups, Recline Pulls)

8 min EMOM: 3 Thrusters

WOD:
10 RFT:
8 Thrusters (65/95)
8 Bar Facing Over Burpees

10 min EMOM: 2 Re-grip Squat Snatch

WOD:
15 min AMRAP:
5 Squat Snatch (95/135)
5 RMU
35 WB (14/20, 9/10’)
35 DU

DL: 10-10-5-5-10-10

WOD:
For Time:
21-15-9:
DL (155/225)
Burpee BJO (20/24)

5 working sets of SETS of 4x through complex w/Double DBs:
1x through the Complex is:
1 Hang Power Clean
1 Step Back Lunge R
1 Step Back Lunge L
1 Thruster

WOD:
9 min AMRAP:
60’ Double DB Walking Lunge Steps (35/50)
14 HSPU (Comp: Strict)

20 min AMRAP:
100 KBS (35/53)
50 T2B
50 Ab Mat Sit Ups
800m Run

Post:
4-5x: 90’ Double DB or KB Farmer Carry
Rest 60-90 seconds between sets

15 min to work up in load on the complex:
1 Squat Clean
1 Front Squat
2 S2OH

WOD:
For Time:
10-9-8-7-6-5-4-3-2-1:
C2B
Squat Clean & S2OH (75/115)