Monday November 19th

Part 1: Every 3 min Deadlift, Building

Light Set of 6, Medium Set of 6, Moderate Set of 6
Heavy Set of 6 (WOD Weight), Heavy Set of 4, Heavy Set of 2

Part 2: “Optimus Prime”

AMRAP 7:
Max Wallballs

On the Minute: 5 Deadlifts

RX 225/155, L2 185/115, L1 135/95

Notes: Use Light, Med and Mod weights building to WOD weight before Heavy deadlifts. WOD will be max WBS, no DL at min 7.

METCON

Part 1: 5 x 5 Good Ams, building.

Part 2: AMRAP 7: Max WBS, every min 5 burpees. Rest 1 min.

AMRAP 7: Max Burpees, every min 5 WBS.

2 Scores. 1=WBS, 2=Burpees