16 Nov WOD-Saturday, November 17

Open for Saturday! Cardio is ill-advised. Note our strength/skill/accessory WOD programmed.

8:30 am Lite N Tite

4 sets for quality:
-5 windmills each side at heavy
-8 half kneeling Fillly press
-8 Cossack squats each side

Then,

4 sets for quality:
-5 Single arm DB OHS at heavy
-5 shoot thrus (parallettes) w/ a push-up and dip
-45 sec hollow hold

9:30 and 10:30 am CrossFit Class
STRENGTH: 15-20 min

Wendler Make-up
Back Squat, Strict Press or Deadlift
Week 2 Cycle 2
% Based on 90% of 1RM
70% + 10# X 5
80% + 10# X 5
90% + 10# X Max Reps

OR

5 sets of:
1 Snatch balance + 1 OHS
Then find a heavy 3 rep OHS

WOD:

4 sets for quality:
-5 Single arm DB OHS at challenging weight
-5 shoot thrus (parallettes) w/ a push-up and dip
-45 sec hollow hold

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