Monday 11/22
Body Armor- 4 RNFT
100ft Waiters Walk ea. arm
1:00 Superman Hold
:45 Dead Hang
WOD- 3:00 on 1:00 off x 5 Rounds
4 Alt. Devils Press (50/35)
6 T2B
24 DU
Pick up where you left off after rest
Friday 11/19
WOD- 5RFT
500/400m Row
21 Overhead Squats (75/55)
3 Rope Climbs
Thursday 11/18
Strength- every 90s Power Cleans
3-3-3-2-2-1-1
build based off feel
WOD- For Time
40 Wallballs (20/14)
30 T2B
20 Burpees
30 T2B
40 Wallballs
Wednesday 11/17
11/25- Thanksgiving day- 8am class only
11/26 - Friday - no 5:15am - all other classes on
Body armor- Alt OTM x 12 mins
Even: 12/9 Row/Ski/Bike Cals
”X” Strict pull ups
WOD- 13 min AMRAP
3 Ring Dips + 30 DU + 3 DB Snatch (50/35)
3 Ring Dips + 30 DU + 6 DB Snatch
3 Ring Dips + 30 DU + 9 DB Snatch
add 3 DB Snatch every round
Tuesday 11/16
Holiday schedule coming out later this afternoon, please check your email and make note of upcoming changes/closures
Strength- Every 2:00 x 6
3 Front Squats
70-75% of 1RM
WOD- For Time
3 Rounds
15 Front Squats (95/65)
15 HSPU
1:30 Deadlift hold
1:30 Overhead hold
3 Rounds
45 Air Squats
15 Shoulder to Overhead (95/65)
