Skill: Front Levers

Team Workout
Complete as many rounds of the following as possible in 20 minutes.
Move 50% of the teams collective body weight 50m.

Mix and match bumper plates and dumbbells as needed to create the load. No more than 1/2 the team can be working at any one time. The load must be carried. Weights in contact with the ground can not be moved forward.

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Deadlift
5 - 5 - 5


Complete three rounds of the following for time.

21-15-9
Snatch
Pull-up

(Recommended loading 50% of your power snatch from Sunday)

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Press
5 - 5 - 5

Complete 6 rounds of the following for time

10 Pull-ups
10 Dips

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Compare to Monday, October 10, 2011

Squat
5 - 5 - 5

Power Snatch
1 - 1 - 1

Complete as many rounds of the follow as possible in 12 minutes
12 Sit-ups
Run 40 yards
12 A-Reaches
Run 40 yards

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Clean
5 - 3 - 1
(work towards 50% of your max DL set for the day)

Deadlift
5 - 3 - X

Complete as many rounds as possible in 12 minutes
5 Handstand push-ups
12 Walking Lunges
15 Sit-ups

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Press
5 - 3 - X

3 Rounds
20 Jump touches
20 Knees to Elbows
20 Walking Lunges

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Warm-up CFWU x2
Burgner x2

Skill: Snatch Balance

Team WoD:
Complete as many rounds as possible in 25 mins
15 Dumbbell Squat Cleans
7 Push-ups
Run 150 Feet

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Hang Muscle Snatch
3 - 3 - 3

Squat
3 - 3 - X

Tabata mash-up
Pull-ups
Air Squats

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