This Week’s Specialty WODs

CFE
Sunday 11/19 and Wednesday 11/22
5 minutes at each station, 10 rounds of 20 seconds work, followed by 10 seconds of rest.
Rest 1 minute before switching to the next station.

1. Calories on Rower or Assault Bike
2. Wall Walks
3. Double Unders (Rx+ Triple Unders)
4. Chest to Bar Pull Ups (Rx+ Muscle Ups)
5. Single Arm Kettlebell Thrusters (24/16,alternate sides every work/rest switch)
6. Sit ups (Rx+ Toes to bar)

Sunday 11/12 and Wednesday 11/15
“Outback”
30 minute Partner AMRAP:
20 Pull ups
20 Single Arm Kettlebell Thrusters (24/16)
20 American Kettlebell Swings (24/16)
20 Sit ups (RX+: Toes to Bar)

Partition reps as desired with your partner, one person working at a time.

Functional Strength 
Technique Day
Low-Bar Back Squat: Find a 3 RM

Cash out
A1. 3×10 Dumbbell Rows
A2. 3×10 Ring Push ups

OlyWOD
Wednesday 11/15
Muscle Snatch + Power Snatch + Snatch
10x(1+1+1)
Front Squat
5×5

Sunday 11/19
Clean + Jerk
5x(2+1)
5x(1+2)