November 30 2015

The very last day of November is here. How exciting!!! We all continue to get better and surround ourselves with people who want to do the same. It is such a cool time to be a part of this fitness movement. I cannot tell you how much I am looking forward to 2016. Lets make it a great month. This month will be the month of giving. So, give it everything you got!!!!!! See you tomorrow DGA

Fitness:

A. Back Squat 6-6-5-5-5 @ 31×1 rest as needed no more than 3 min (5 sets)
+
5 sets
14 UB Wallballs Ladies 10′ and Guys 10′
30 sec DU practice or 150m row
+
4 sets
Shuttle run (Outside Only)
18 Russian KBS
rest 30 sec
+
600m row cool down(approx 18-20 strokes per min)

**We may have to do the shuttle runs inside. If so, please move sleds.

Competition:

A. Snatch 40%x3,50%x3,60%x3, 75%x2,80%x2, 85%x1, 88%x1, work up with no misses “No tng, singles only”
B. Back Squat 3RM
C. -10% of B for 3
D. -25% of B for AMRAP no misses
+
Females
4 sets @ 90%
12 calorie row
12 DB Thruster
12 Russian KBS
rest 1 min (all sets should be the same time)
+
Males
4 sets
300m row (same times all 4 sets)
12 T2b
30 UB DU
rest 90 sec
** All sets should take exaclty the same time to complete