WoDs week 11/20/2017

Every morning is started with a 3 mile fasted trail walk weather permitting (will not go in rain or snow)

Sunday:
20 Rounds
Every 1:30
3 245# BackSquat
5 Dips
4 70# DB Snatch (2 per arm)

Then
Tabata
4 Minutes each movement
Hollow Rock
Plank Push Ups
Air Squats
T2B Sit Up

Monday:
17 minute AMRAP
5 HSPU
7 BJO
9 T2B
11 Cal Row

Evening:
Strength/Skill:
(1) Pull-ups 3-3-3-3-3
(2) Negatives
* Accumulate 30 second chin-up hold ONLY
Met-Con:
Complete the following in a two minute window...
(1) 20 Burpees
(2) Max rep Power Clean and Jerks (95/135lbs.)
* Rest 2 minutes and repeat until 30 clean and jerks have been completed
* 5 round cap

Tuesday:
4x6 RDL
4x6 Backsquat
4x6 Dips
4x10 EarthQuake Bar Press
4x10 Z Press
4x10 Bent Over Row

Wednesday - Saturday - National Park  Hiking