11.07~11.13 CF WOD

11.07~11.13 CF WOD

Mon
In 20 min find your 1RM Back Squat
For Time:
50 Pull-ups
100 Push-ups
150 Air Squats

Tues
Power Snatch + Snatch Balance + Squat Snatch x 5 sets
10 RFT
3 Snatch @135/95 lbs
15 WBS @20/14 lbs

Weds
In 15 min find your 1RM for Power Clean
For Time:
15 Power Cleans, 8 Lap Run
12 Power Cleans, 6 Lap Run
9 Power Cleans, 2 Lap Run
@155/105 lbs

Thurs
10 min EMOM:
Odd: MAX Ring Dips
Even: :30 Hanging L-Sit Hold (scale to tuck)

For Time:
Row 250/200m x 10 sets
*1 min rest between sets

Fri
Dork
6 RFT
60 DU
30 KBS @32/24 kg
15 Burpees

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