November 6 2015


November 6 2015


Happy late birthday to Brad Meeks!!! My apologies buddy…. Hope you had a great day


4 rounds
20 russian KBS
200m run/row
4 rounds
3 TGU per side
10f/15m Calorie Row (AFAP)
30 Burpee Wtd Step Overs 20″
** be sure to alternate legs
**If you are not sure about stepping on the box with weight, please sub walking lunges. So it would look like this
30 Burpees
30 Walking Lunges with DB’s
** If you are doing Burpee Step Overs execute the movement like we always have.



A. Snatch Pull to Snatch to OH Squat Max
B. Deadlift Off Blocks with Bar at Knee 1RM
C. -20% of B for 3
D. BB Front Rack Walking Lunge 6 per leg x 5
3 sets
6 Bounding Box Jumps
12-14 UB Strict Pullups (yes, may use a band)
5 rounds for time (Females and Males)
10 Burpee to 6″ reach
35 UB DU
**Masters Males please sub OH Squat moilbity work for A