The Power House at Highland
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9:00 pm

161107

P1 Strength;
16' EMOM
1- 2KB Front Squat x 3-5
2- Inverted Row x 10
3- Hollow Rock 3 x 45"
4- Arch hold x 30-45"

P2 Strength:
16' EMOM
1- Front Squat 4x4 @ 81%, 84%, 87%, 90%
2- Weighted Chinup or MAX Chinup 4x3
3- Box Hollow Hold x45"
4- rest

P1 WOD:
0-10'
For Time
40 lunges
40 shoulder taps
20 hanging knee raises
0-20'
60 lunges
20 updowns
20 hanging knee raises

P2 WOD:
0-10'
For Time
40 Lunges
30 wallball
20 burpees
0-20'
60 lunges
20 burpee pullups

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8:30 am

161106

P1 Strength:
EMOM 12'
1- Hi Hang DB Squat Clean x 3-5
2- Alternating Reverse Lunge x 2/2 + Push Press x 3-5

P2 Strength:
Every 90" for 10
Hang Clean & Split Jerk x 1.1
***drop to pads

P1 WOD:
15' AMRAP
25 trx pullups
50 cal row
100 air squats

P2 WOD:
15' AMRAP
25 pull-ups
50 cal row
100 oh squats (45/35)