11/17/17

Weightlifting
Back Squat 3×3
(Tempo 5x3x1x1)
Metcon
Voorhees
OPEN

AMRAP 13:
55 Burpees
55 Pull-ups
55/40 Calorie Row
55 Handstand Push-ups

PERFORMANCE
55 Dumbbell Strict Press (35/25)

FITNESS
(30/20)
(FB Bar Facing Burpees/Chest to Bar)

*5 min delay start for rower or 55/40 Cal Bike

Movement Subs:
Reduce Reps
Banded Pull-ups
Ring Rows

Push ups
Box pike push up
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