Monday November 14th

Posted November 13, 2016 by Dan Broughton & filed under Workout of the Day.

Hope everyone had a great weekend. Thanks to everyone who came out to the Veterans Day WOD and hung out. We had a great time with everyone!!

Today:

Deadlift 1RM

METCON:

2 Rounds for time:

21 Pull-ups

14 Front squats 155/105

Thursday, November 30th

Bench Press – 5×4 w/ 1 second pause at bottom at 70-80%

4RFT – 9 min cap
10 Power Cleans 115/85 | 95/65 | 75/55
10 Bar facing burpees | Step Overs | Burpees

Workout – this is a sprint, lets try and go unbroken all 4 rounds on the cleans and not lose too much speed on the burpees.

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