Team WOD: Pt. 1: Power Clean: 1RM

Power Clean : 1 Rep Max

Record your best Power Clean 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

* 6 min as a team to find a 1RM, share one barbell.

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Pt. 2: Team WOD: 14 RFT: Deadlifts and Run

14 RFT: Deadlifts and 100 m

14 rounds for time of: 11 Deadlifts, pick load Run, 100 m

* Alternate full rounds with your partner. Choose a load you can both do 11 DL unbroken. One barbell per team.

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Advanced RX: EMOM for 12 mins: Power Clean

Every 1 min for 12 mins: Power Clean

1 Power Clean, pick load Every 1 min for 12 mins.

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Sham

Sham

7 rounds for time of: 11 Deadlifts, 1x bodyweight Run, 100 m

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Checkout: FT: Pull Up + Chest To Bar + Bar Muscle Up, Single Arm Kettlebell Thrusters, and Ring Dips

FT: Pull Up + Chest To Bar + Bar Muscle Ups, Kettlebell Thruster Right Arms, Kettlebell Thruster Left Arms and Ring Dips

For time: 4 Pull Up + Chest To Bar + Bar Muscle Ups 6 Kettlebell Thruster Right Arms, pick load 6 Kettlebell Thruster Left Arms, pick load 6 Ring Dips 3 Pull Up + Chest To Bar + Bar Muscle Ups 6 Kettlebell Thruster Right Arms, pick load 6 Kettlebell Thruster Left Arms, pick load 6 Ring Dips 2 Pull Up + Chest To Bar + Bar Muscle Ups 6 Kettlebell Thruster Right Arms, pick load 6 Kettlebell Thruster Left Arms, pick load 6 Ring Dips 1 Pull Up + Chest To Bar + Bar Muscle Up 6 Kettlebell Thruster Right Arms, pick load 6 Kettlebell Thruster Left Arms, pick load 6 Ring Dips

* complex of 1PU+1C2B+1BMU. After “Sham” hero WOD, take 5 min rest.

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Nothing assigned for November 11, 2017