WODs for Saturday, 11/13/15

Strength: EMOM for 10 minutes 1 Shoulder Press 1 Push Press 1 Push Jerk 1 Split Jerk

Met-Con: For Time Run:  600-400-200m 30-20-10 reps DB Cleans Burpees

Stretch: Full Body Stretching Series #3

CF Striking WOD:

AMRAP – 2 Minutes Combo (1-2-1-2) Burpee — Rest 1 Minute — AMRAP – 4 Minutes 3 Combos (1-2-1-elbow) 5 Wallballs 7 Russians — Rest 2 Minutes — AMRAP – 6 Minutes 6 Combos (1-2-3-4) 7 Goblet Squats 8 Knees 9 Abmat Situps — Rest 2 Minutes — In 8 Minutes Row 1000m 10! Combos (1-2-1-elbow) Russian Swings

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