Thursday 12/03

WOD- For Time

• 2,000m Row

• 100 Thrusters (45/35)

• 30 C2B

Wednesday 12/02

Strength- Every 90s x 7 sets

• 1 Push Jerk + 2 Split Jerks

WOD- 15 Min AMRAP

• 15 Box jump overs (24/20)

• 12 T2B

• 9 Push ups

Tuesday 12/01- wait it’s december!?

Strength- OTM x 10

• 1 Squat Snatch

• 80% of 1RM

WOD- 12 min AMRAP

• 12/9 Cal Row

• 9 Overhead Squats (75/55)

• 6 Power Snatches

• 3 Squat Snatches

MonDay 11/30

Strength - Every 3:00

• 6x6 Back Squat @ 70-75%

WOD- For Time

• 40 Shoulder 2 OH (95/65)

• 35 Hang Power Cleans

• 30 Lateral Burpees

• 35 Hang Power Cleans

• 40 Shoulder 2 OH

Friday 11/27- No 5:15am class

No 5:15am class today- all other classes on as scheduled

Strength- OTM x 7 mins

• 3 Strict Press

• Increase weight every even round

WOD- 3 RFT

• 30/24 Cal Row

• 10 Hang Power Snatch (135/95)