11/17/2017'

A) Thrusters

5 x 2 @ 85%

B) Power Snatch

Build to a heavy single

C) Conditioning:

EMOM 20:

- 5 Renegade Manmakers  (45/30)
- 50 Double Unders
- 50 Punches on the heavy bag
- 100ft Prowler Push (6/4)
- Air Assault Bike Cals (12/8)

-WOD BREAKDOWN-

A) Front squat into a push press. Get big, ya'll.

B) Work to a heavy single - not necessarily a maximum effort. However, if it's there, go for the PR!

C) Breaking out the heavy bags today, folks!!!! We'll be doing 50 punches at a time. Alternate arms and extend your arm fully each rep. None of those 2 inch baby punches. Yes, you read that weight right on the prowler pushes. It's only 100ft, so go heavy.