CLASS SCHEDULE:
FRIDAY NOV 11TH - TUESDAY NOV 15TH
FRIDAY 11/11: 5 & 6AM OPEN GYM, NO 9:30AM
SATURDAY 11/12: 8AM & 9:15AM OPEN GYM, NO 10:30AM
MONDAY 11/14: 5 & 6AM OPEN GYM, NO 9:30AM, 4:30PM OPEN GYM, NO 6PM
TUESDAY NOV 15TH: 5 & 6AM OPEN GYM
Conditioning: Three 8 min AMRAPs
8min AMRAP
5 Front Squats (125/85)(115/75)
10 Burpees over bar
Rest 2 minutes
8min AMRAP
10 Power Cleans (135/95 lb)
15 Pull-Ups/Ring Row
Rest 2 minutes
8 min AMRAP
15 Box Jump-Overs (24/20 in)
30 KBS
Strength: Back Squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Conditioning: 8 rounds 4 Toes to Bar 8 Deadlifts (185/155)(165/135) 16 Alternating DB lunges (45/25)(40/20)
Strength: Find a 1RM Push Press 4 Rounds 12 Burpees 10 Hang Cleans & Jerks (125/85)(115/75) 50 Dubs 12 Pull ups
Partner WOD: 30min Amrap Buy in: 4000/2000 m row Then in remaining time Amrap of: 40 Weighted Sit ups (45/25) 20 Deadlifts (225/155)(185/135) 40 Single-Arm Dumbbell Snatches (50/35)(45-25) 40 Single-A