November 26 – December 1, 2018


Monday: WOD:
5 ROUNDS FOR REPS
1 MIN MAX CALORIE ROW
1MIN BURPEES, DEADLIFTS, BURPEES, WALLBALLS, BURPEES

Tuesday: STRENGTH: BACK SQUAT
WOD: 12 MIN AMRAP
2 HSPU, 2 TTB
IINCREASE BY 2 EACH ROUND

Wednesday: WOD:
5 ROUNDS OF CINDY (PULL UP, PUSH UP, SQUATS)
3 ROUNDS OF DT (DEADLIFTS, HANG CLEANS, PUSH JERK
ROW 1000 METER
FOR TIME

Thursday: WOD:
3 ROUNDS: 1 MIN 15′ ROPE CLIMB
1 MIN-12 PUSH PRESS
1 MIN – DOUBLE UNDERS
1 MIN REST
THEN:
STRENGTH: 1 SNATCH-3 OHS

Friday: WOD: PARTNER
10 ROUNDS: 30 SEC BURPEES
30 SEC REST
30 SEC OF DB THRUSTERS
30 SEC REST
RECORD MAX REPS

Saturday: WOD: “I’m Out – Knockin it Down”
200M Run
25 Backsquats
200M Run
25 Frontsquats
200M Run
25 OHS
Men’s #75 / Women’s #45
2R4T- PARTNER WOD

       

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