Tuesday 11/12

Strength:Bench Press Establish 1 Rep max Workout of the day 10 min amrap- Ascending ladder(2,4,6,8,10,etc) Bar facing burpees T2B Hang cleans Rx 105/75# Rx+ 135/95#

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Friday 11/8

Workout of the day Open Workout 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes WORKOUT VARIATIONS Rx’d (Ages 16-54) ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Scaled (Ages 16-54)…

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