Monday Nov 18th WOD

Strength: Shoulder Press

1x8 @ 65

1x6 @ 75

1x4 @ 85

1x4 @ 90

T Bar Row or DB Fly;s 3x10


"Fight Gone Bad"

3 rounds...1 min at each station Wall-ball Sumo deadlift high-pull (75/55) Box Jump (24/20) Push-press (75/55) Dubs


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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches