11.12.14 – Pull and MetCon(8 Min Amrap)
November 11, 2014
11.14.14 – Pause Front Squats and MetCon(12 Min)
November 13, 2014

Fitness and Performance Skill:
Three sets, not for time, of:
Kipping Pull-Ups x 10-15 reps
Box Jumps x 10-15 reps
Double-Unders x 30-40 reps

MetCon:
Four Rounds for Time:
Bar Complex x 4 reps
500/400 Meter Row (or 400m Run)
* 1:1 Work to Rest
Bar Complex =
3 Hang Power Cleans
2 Alternating Reverse Lunge Steps
1 Shoulder to Overhead