Wednesday 161130

It's the last day of  ROWvember! Get your meters logged in.  

Push Press 5x5

EMOM for 20:00: 

Odd: Row 20 Cal

Even: 12 Toes to Bar

Tuesday 161129

4 Rounds, each for time: 

20 Chest to Bar Pull ups

30 Wall Balls, 20/14# 

70 Double Unders

Rest 3:00

Cash Out: 5 sets of:

Right Arm KB Overhead Walking Lunge 50' 

Left Arm KB Overhead Walking Lunge 50' 

Monday 161128

Back Squat 3x3

For time: 

15 Clean and Jerk, 135# 

Run 400m

15 Clean and Jerk, 135# 

Wednesday 161123

No 5 or 6 PM Classes Wednesday.  

Closed Thanksgiving

Friday 9am Class only

Bench Press 5x5

For time: 

21 Deadlift, 225/155# 

42 Wall Balls, 20/14# 

15 Deadlift

30 Wall Ball

9 Deadlift

18 Wall Ball

Tuesday 161122

Remember our Holiday Schedule changes! See Monday's post for details.  

EMOM for 16: 

odd: 3 Power Snatch

even: 3 Overhead Squat

Pick your own weight, same for each exercise. 

5 Rounds for time:

12 KB Swings, 70# 

40 Double Unders