Workout of the Day (ProvFit & Non Nobis)

Snatch

5-5-3-3-3-1-1-1-1-1

Rest as needed between efforts

Workout of the Day

Partner WoD!

18-15-12-9-6-3 reps for time of:
Floor press
Supine leg raises
Partner hand-off trunk twists with 10# medicine ball

L4: 95/65
L3: 75/55
L2: 65/45
L1: 55/35

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Non Nobis Track

For time:
Run 400 meters
135/95 lb. front squat, 21 reps
18 pull-ups
Run 400 meters
155/105 lb. front squat, 15 reps
12 chest-to-bar pull-ups
Run 400 meters
185/125 lb. front squat, 9 reps
6 bar muscle-ups

Workout of the Day (ProvFit & Non Nobis)

8 efforts, each for time of:

Row 350 meters

Rest as needed between efforts.

Workout of the Day
“Nicole”
As many rounds as possible in 20 minutes of:
Run 400 meters
Max rep Pull-ups
*Note number of pull-ups completed for each round.

Workout of the Day
“Grace”
30 reps for time:
Clean and Jerk (135/95 lbs)

Workout of the Day (ProvFit & Non Nobis)

Deadlift

5-5-5-5-5