Weighted Ring Dips: 5-5-5-5-5
*5 Push-up penalty for messing up
**Each set of double unders must be completed UNBROKEN before moving on to the next set.
***You MUST stop between sets.
Split Jerk: 15 minutes to establish a 1RM
30 Snatches (135/95#)
Pause Front Squat: 2-2-2-2-2*
*3 sec hold in the bottom of both reps
15 Front Squats (205/145#)
10 Burpee Bar Muscle Ups
REMINDER: Capital Affiliate League tryouts will be held Saturday from 2:00-3:30.
SUGGESTION: If you’re planning on trying out DO NOT attend the 10am or 12pm WODs…
50 Backsquats (135/95#)
CAL Winter season tryouts will be held tomorrow, Saturday, November 22, from 2:00-4:00pm.
We will field two teams this season, so if you’ve ever thought about competing, come out tomorrow to try out for a spot on Hierarchy Gold or Hierarchy Black!
Spolier alert: Get some sleep tonight.
Push Press: 3-3-3-3-3
15 minute AMRAP:
20 push presses (115/75#)
10 squat cleans
Don’t forget to come watch coaches Tyler and Christine show off their bartending skills (or lack thereof) Thursday night at 7:00pm at Southern Hospitality!
Deficit Deadlifts: 3-3-3-3-3
10 Deadlifts (185/125#)
Floor Press: 10-10-10-10
16 min EMOM (alternating):
Odd Min: 10 Wallballs + 25 DUs
Even Min: 10 Burpee Box Jumps
Hang Power Clean: 15 minutes to establish a 1RM
40 Hang Power Cleans* (135/95#)
*5 Over-the-Bar Burpee penalty every time the bar is dropped
Front Squat: 3-3-3-3-3
KB Swings (32/24kg)