WOD

Strength:
1RM Clean

Metcon:
AMRAP7
10 Deadlifts (155#/105#)
5 Hang Squat Cleans

“Yoursday”

Make up a missed WOD, work your goats, snatch, ask questions. How are those double unders? Have you been working your muscle up progressions? Handstand walks? Want to get up that rope? Let’s work on it.

Opener:
3 Rounds (not for time)
:30 Seconds Ring Support
20 Superman Rock
7 Strict T2B

Headliner:
For Time:
50 Bench Press (BW/70%BW)
*20 KB Swings every time you rack the bar (53#/35#)

Strength:
EMOM10
1 Push Press + 1 Push Jerk + 1 Split Jerk

Metcon:
For Time
1000m Row
75 Double Under
50 Dumbbell Thrusters (50#/30#)
25 Pullups

Strength:
1RM Back Squat

Metcon:
AMRAP7
10 Jumping Lunges
10 Pushups
10 V-Ups

5RFT:
10 Power Cleans (135#/95#)
10 HSPU
10 Box Jumps (24″/20″)

Open Gym 9am-12pm.

Holiday Schedule Reminder:
Wednesday 11/26 – No 8pm class.
Thursday 11/27 – 8am and 9:30am classes only.
Friday 11/28 – 9am – 12pm Open Gym only.
Saturday we are back to normal.

Strength:
AMRAP2
Bench Press (BW/70%BW)

Metcon:
Partner Relay

4 Rounds
400m Run

rest 4 minutes

4 Rounds
500m Row

Holiday Schedule Reminder:
Wednesday 11/26 – No 8pm class.
Thursday 11/27 – 8am and 9:30am classes only.
Friday 11/28 – 9am – 12pm Open Gym only.
Saturday we are back to normal.

Opener:
3 Rounds (not for time)
20 Hollow Body Rocks
Max HS Walk
3 Strict HSPU

Metcon:
EMOM12
Odd – 2 Rope Climbs (15′)
Even – Max Burpees

Score = Total Burpees

After Party:
GHD Situps 2×20
Back Extensions 2×20

Opener:
1RM Snatch

Metcon:
5RFT
10 DB Snatch (70#/50#)
100m Sprint