Saturday, 11.26.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led 10 rounds for time w/a partner, split all work as desired but only 1 partner works @ a time: 500m row or .6 mile Assault Bike or 500m ski erg 15 burpees + Optional: Abs, bis, & tris of choice
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Saturday, 11.26.16 – Sport

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3 sets not for time: 1/side tough Turkish get-up 30-60 unbroken double-unders + Every :90 for 15:00 (5 sets of each): Evens: 1 squat snatch w/:01 pause in hole before completing the lift Odds: 1 power snatch w/:01 pause @ catch before completing the lift + 10 rounds for time w/a partner, split all work
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Friday, 11.25.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs) 10:00 jump rope & handstand hold/walk/push-up practice – coach-led 3:00 rest 10:00 to build to a tough back squat 5, triple, or single – your choice 3:00 rest 10:00 @ easy effort: 30m crawl
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Friday, 11.25.16 – Sport

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A. Back squat, build quickly to a moderate/tough triple, 20X1 B. Weighted supinated CTB pull-ups, 3 x 2-3, 21X0; 2:30 rest + AMRAP in 7:00: 5 muscle-ups 4 deadlifts, 155/105 3 hang power cleans, 155/105 2 front squats, 155/105 1 shoulder-to-overhead, 155/105 OR AMRAP in 7:00: 4 deadlifts, moderate/tough up to 155/105 3 hang power
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