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Welcome to the Herd Elliott!

Friday

Pre Struc: Pull up Training: 3 min AMRAP

Fitness: Ring Rows or Kipping Pull Up

Performance: Kipping Pull Ups or Chest to Bar Pull Ups

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WOD: Fight Gone Bad Start at any station. 

1 min per station, rotate to the next station, 1 min rest after all 5 stations are completed

1 point per rep + 1 point per cal.

1. Wall Ball (10'/9' = 20/14 for P, 10/9' = adjusted weight for Fitness)

2. Hang Power Clean (75/53#)

or Fitness = KB Swings (35/26 or 18#)

3. Box Jumps (P = 24/20. F = Step Ups & Step Downs)

4. Push Press (P = 75/53, F= 2 Dumbbells)

5. Rowing (for cal)

Saturday: 

Open Workout 11.1 - AMRAP 10
15 Power Snatch (75/53#)
+ 30 double unders
(sub to KB swings or DB snatch)

*Finisher: Back Squat to a heavy triple for everyone! 

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