11-3-16

Wod
3X
Max rep on each movement
score each separately
2 min rope climb
1 min rest
2 min deadlift (80-85% of 1rm)
1 min rest
2 min wallwalk
1 min rest

Post wod Abs
4x
L-sit as long as possible
then
25 sit up

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11-2-16

Strength
12 min alternating movements
1st min 1 hang clean + 1 hang squat clean AHAP
2nd min 3 Weighted pull-ups (hold a dumbell with your feet)
If you can’t do weighted do strict or do a pull-up
and slowly lower to the bottom

Wod
3X
12 power snatch (105/75)
9 pull-ups (cc: c2b)
6 pistols