Monday: WOD:
Shoulder Press: 6 Sets of 2 @ 80%- rest 2 min then:
42/32 Calorie Row; 40 Pull Ups; 40 Box Jump Over
25/20 Calorie Row; 25 CTB Pull ups; 25 Box Jump Overs
10/8 Calorie Row; 10 Banded BMU; 10 Box Jump Overs
For Time
Tuesday: WOD:
Power Cleans: 6 sets of 2 reps @ 80% -rest 2 min then:
200 M Run: 10 Sq. Cleans
200 M Run: 8 Sq Cleans
200 M Run: 6 Sq Cleans
200 M Run: 4 Sq Cleans
200 M Run: 2 Sq Cleans
For Time
Wednesday: No 5:30 or 6:30 PM Class
WOD:
Back Squats: 6 sets of 2 @ 80%- rest 2 min then:
30 Wall Balls
20 Hand Release Push Ups
50Ft. WT Lunge
3R4T
Thursday: Closed Thanksgiving
Friday: 1 Class ONLY 9:30 AM
WOD:
22 Power Snatch
11 Bar Facing Burpees
3R4T rest 3 min then
22 Bar Facing Burpees
11 Squat Snatches
For Time
Saturday: WOD: “13 Fallen Hero’s
13 Rounds
26/20 Calorie Row
8 Kipping Pull Ups
21 STOH
For Time