WOD - 11.5.14

StrengthRX & Masters 6 Sets of Back Squats: Set 1 - 5 reps @ 55% Set 2 - 5 reps @ 65% Set 3 - 3 reps @ 75% Set 4 - 2 reps @ 85% Set 5 - 2 reps @ 90% Set 6 - 1 rep @ 95%

Conditioning “Fran” Complete rounds of 21, 15 and 9 reps of: Thrusters (95/65 lbs) Pull-Ups

This is a Benchmark please put time in WODHopper

Rest until the clock hits 10:00, and then…

Five rounds for time (10Min Cap) of: 10 KB Snatches (5 ea arm anyway) C(70/53) RX(53/35) M50+(44/26) 10 Burpees (clap overhead in the air – straight line from wrists, hips and ankles)