11.19.14

Warm-up

3 R.N.F.T.

1 Wall Walk

5 Pikes Press

10 Squats

20 Supermans

Mobility

Overhead Position

Strength/Skill

Back Squat 5×5 @ 80%

*If you are doing the Everyday Warrior Workout you can either do the following in replace of or before.

10 Minute Clock (6 Attempts Allowed)
1 Rep Max from the Rack
RX: Max OH Squat
Scaled: Max Back Squat
Masters: Max Front Squat

Notes:
The bar will start from the rack for all three divisions. An “attempt” is when the bar is taken from the rack. Movement standard; hips crease below the knee and the athlete must stand up completely with hips locked out. The athlete is responsible for his or her own bar. If the bar falls to the ground, the athlete must get the bar back on the rack by himself or herself.

Score: Weight of the heaviest successful attempt.

METCON

1k row

50 KB Swings (70/53)

40 Wallball (20/14)

30 V-Sit ups

500m row

40 KB Swings

30 Wallball

20 V-Sit ups

250m row

30 KB Swings