11.13.17

It was so great to have our friend and Air Force Officer Jacob, drop in to his home box during his time in Tulsa last week. He will always be family! And thank you to everyone who come in and honored our Veterans last Friday. It was great to wod with our Veterans: Heather and Frank.

BASECAMP

EMOTM x 10

Odd: .30 Handstand Hold

Even: 3 Push Press*

  • Work from the Rack and Work up to a Heavy 3 Rep (Unbroken)

Conditioning:

AMRAP 15:
60 Double Unders  (120 Singles)
30/21 Calorie Row
30 OH Lunges (45/25#) Alternating legs

If unable to row, complete one of the following:

40/28 Calorie Schwinn
30/21 Calorie Assault
400 Meter Run

VERTICAL X

Skill/Technique:  EMOTM X 10

1 Push Jerk from Back + 1 Snatch Balance

*From the Rack/ Add weight every minute

“Denim”

AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

Choosing a moderate weight on the barbell that athletes could complete with a maximum of 1 break on each round within the workout. If unable to row, complete one of the following:

40/28 Calorie Schwinn
30/21 Calorie Assault
400 Meter Run

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