WOD for Monday, Nov 01, 2021

Find 5rm weighted dip in
10min (or 4 x 5-8 bw/assisted dip)

Find 5rm weighted strict pull-up
in 10min (or 4 x 5-8 bw/assisted pullup)

9min AMRAP
9 push-up
12 sit-up
15 back extension

20min AMRAP
60 double under
15 power clean 50/35
10 bar over burpee
1min rest

Back Squat 5 x 4 @75-80% of
your 1RM back squat.

Dead Stop Back Squat 5 x 5
@ 7-8 RPE

Every 4min for 3 Rounds
A. 500m row
B.
30 wallball 20/14
10-20 toes to bar / heels over hips

3 x snatch waves (every 2min)
1. 3 snatch
2. 2 snatch
3. 1 snatch

start with 60% – 70% – 80%
if technique allowes
add weight each round

3 Rounds
1min wall walk
1min db hang snatch 22.5/15
1min box jump
1min handstand walk / handstand hold
1min db hang clean & jerk 22.5/15
1min rest

HERO WOD

"Donny"
21-15-9-9-15-21
deadlift 100/70
burpee