11.14.13 WOD

Hey athletes - due to scheduling conflicts we are CANCELING bowling on Friday. We will reschedule for sometime in January when it's all grey and boring outside.

Also Another huge congratulations to all of our Lurong Paleo Challenge participants! This was a giant commitment and we're all so proud of your personal AND physical achievements. Seeing your gains and successes was so fun for the rest of us. Way to go!

Strength:

Amateur

 Back Squat 3x5 (add 5 lbs to last workout)

Bench Press 3x5 (add 2.5 lbs to last workout)

Collegiate

Front Squat 1, 1, 1, 1, 1

Shoulder Press 2 RM

WOD:

1:00 ME HSPU

5:00 ME KB Snatch 53/35 (apportion reps anyhow, but try to keep reps even)

1:00 ME HSPU 

3:00 ME KB Snatch 53/35 (apportion reps anyhow, but try to keep reps even)

1:00 ME HSPU

Note: on the HSPU there is no kipping allowed. So with that the only scales allowed will be band or box HSPU. Keep track of total reps in each section for your notes. for our score total reps is what we are looking for.