11.10.14 – 1Rm FS and 20MinMetCon
November 9, 2014
11.12.14 – Pull and MetCon(8 Min Amrap)
November 11, 2014

Strength:

Fitness:
3 Rounds
Push Press x 6-8
60 Seconds Rest
Hollow Body x 30-60 Seconds
60 Second Rest
Farmers Carry x 50m
60 Second Rest

Performance:
Spend 12 Minutes to find a 3Rm in Push Press

MetCon:

3 Rounds for Total Reps
1 Minute – ME (Max Effort) KBS
1 Minute – Rest
1 Minute – ME Hand Release Push Ups
1 Minute – Rest