WoD for November 16th, 2018

Group Warm-up
60′ Relay Race (30′ down, around cone, 30′ back)

Divide Teams into 2. 1 team member works at a time of:

Lunges
Spidermans
Zombies
Butt Kickers
Side Shuffles
Karaokes
Sprint

Strength
60% BENCH PRESS MAX EFFORT
Work up to 60% of 1RM, then complete 3 ME sets of at that weight
*Rest 3 mins between each set

Review
Bergener Power Clean and warm-up

Daily WoD
10′ EMOM 3 REP POWER CLEAN
For every minute, complete 3 Power Cleans (from ground). Upon successful completion, you get the number of points for each pound on the bar. You may change weights as necessary between EMOMs.

Total Score = Cumulative Successful Loads lifts

Mobility
Roll Posterior
Lax Pecs

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