WOD Fri Nov 3

Strength/Skill

Front Squat
6 Sets of 2:
Sets 1 + 2 – 80%
Sets 3 + 4 – 85%
Sets 5 + 6 – 90%

Work

“Saved by the Bell”

5 Rounds:
21 Single DB Squats (held anyhow) @ 50/35
10/7 Cal Row / Bike
9 Alternating Dumbbell Snatches @ 50/35

CompTrain

Gymnastics Conditioning
5 Rounds: 
:60 seconds Light Row
40% of Max Kipping HSPU

Clean and Jerk
On the Minute x 9 (3 Rounds) 
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 76%
Minute 2 – 81%
Minute 3 – 86%

Rest 2:00

On the Minute x 3 (1 Round) 
Squat Clean + Split Jerk
Minute 1 – 86%
Minute 2 – 88% 
Minute 3 – 90%