Foo

In 20 mins do: 13 Bench Press, 170/125 lbs then in the remaining time, AMRAP of: 7 Chest-to-bar Pull-ups 77 Double Unders 2 Squat Clean Thrusters, 170/125 lbs 28 AbMat Sit-ups Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff's Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews

Competition: 155/105# Pull-Ups DUA Performance: 95-135/65-85# Banded PU or RR 144 Singles Fitness: 65/45# Banded PU or RR 77 Singles

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Nothing assigned for November 11, 2019

Pause Snatch : 1-1-1-1-1

Pause Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

*Pause for :2 seconds at 1" off the floor, and just above the knee.

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Snatch Balance : 1 Rep Max

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

Starting with an empty barbell find a heavy single within 10 sets.

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5 RFT: Kettlebell Swings and Burpees

5 rounds for time of: 15 Kettlebell Swings, 70/53 lbs 15 Burpees

Competition: 53/35# Performance: 35/26# 12 Burpees Fitness: 26/17# 10 Burpees

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AMRAP 10 mins: Prowler Pushes, Sandbag Ground-to-Over Shoulders and Sandbag Bear Hug Carries

Complete as many rounds as possible in 10 mins of: Prowler Push, 50 m 5 Sandbag Ground-to-Over Shoulders, 150/100 lbs Sandbag Bear Hug Carry, 50 ft

*Prowler Push is Heavy Goal: Just get it done

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Strength

Strict Press : 3-3-3-3-3

Strict Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Building up to 65% of your 1 rep max or a medium heavy set.

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WOD

AMRAP 18 mins: Row Calories, Plate Overhead Walking Lunges and Kettlebell Swings

Complete as many rounds as possible in 18 mins of: 10 Row Calories 10 Plate Overhead Walking Lunges 10 Kettlebell Swings, 35/26 lbs

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