WOD

5 Rounds

In 2 Mins

Row 250 M

Max Clean Jerks

Rest 2 Mins

WOD

1 MIn Max Cal row

1 MIn Max Burpees

1 MIN Max T2B

1 MIn Max Walking Lunges

1 MIN Max KB Snatches

Rest 1 MIN

x4

WOD

12 Rounds

4 Strict Chinups

3 Strict HSPU

2 Strict Ring Dips

NO 530 AM CLASS Today Friday  11-16-18

All other classes are on as schedule

Please make sure to check the website for any

cancelations due to weather

it will be posted 45 Mins before class time

WOD

1.Bench Press

5x5

2A.DB incline Press

4x8

2B.DB Incline Row

4x8

2C.DB Side Bends

4x8

3A.Strict Pullups

3x8-12

3B.band Tricep Smash

3x20-25

3C.Weighted Bear Crawl

3x50-100 FT

WOD

Partner WOD

For 20 MINs

5 Power Cleans

10/8 Cals on the Bike

Alternate Rounds

After Party

Russian Twists

3x15

Plated toe Touches

3x20

Reminder tomorrow MONday 11-12-18

Class @ 8 AM Only

Open gym 9-10 AM

WOD

Back Squat

Build up to heavy double in 15 Mins

12 MIN AMRAP

Row 20/18 Cals

15 Russian Swings

30 DU

WOD

2 Min Clock

Row 250 M

Max Rep Snatches

Rest 2 MINs

x5

WOD

Row 1000 M

100 DU

25 T2B

x2

20 MIN Time CAP

WOD

1.Bench Press

Build up to heavy single

2 KB One arm Row

15-12-9

KB One arm Press

15-12-9

Seal walks

100 FTx3

3. Skull Crushers

3x8-12

Hammer Curls

3x8-12

Toe Touches

3x15-20