Sunday 131124

All-levels WOD/Beginner WOD:
A. Overhead Squat 3-3-3-3-3
B. 5 rounds, alternating with a partner:
10 shoulder to overhead 135/95
10 pull ups

Competition Team WOD:

(Photo credit: Alex Robleto)

Here’s what’s on tap for Monday’s classes:

All-levels WOD/Beginner WOD:
A. Perform three heavy rounds of the complex 4 front squats + 8 back squats (Take the bar out of the rack, re-rack between front and back squats with as little rest as possible)
B. With a partner complete: 500 double unders

Competition Team WOD:
Part A1. Bench/Floor Press 5×6-8 reps (3111 tempo), rest 30 seconds
Part A2. AMRAP strict pull ups, rest 2 minutes
Part B. 3 rounds for time: 10 OHS (135/95), 50 double unders (7 minute time cap)