Monday 11/23

Strength:
Strict Press

WOD:
5 Rounds for Time:
10 Push Press
10 Hang Cleans
10 Ring Dips
10 Knees to Elbow

Saturday 11/21

PARTNER WOD:
60 Rounds of:
9 Air Squats
6 Sit Ups
3 Burpees
*Split reps/rounds evenly
40 Minute Time Cap

Friday 11/20

Go-Get-It- Friday!!!
13 Min AMRAP or 10 Rounds
4 TTB
8 KB Swings
4 Burpee Box Jump Overs

Wednesday 11/18

WOD:
3 Rounds
1 Min Max Reps:
Wall Balls
KB Swings
Goblet Squats
*REST*
Assault Bike
Pull-Ups
Burpees
Cal Row
*Rest*
**Everybody starts a different station**

Tuesday 11/17

Strength:
EMOM:
Front Squats
B/O Rows

WOD:
35*28*21*
KB/DB Press
Air Squats
*25 Double Unders

Monday 11/16

Strength:
Strict Press

WOD:
6 Rounds for Time
20 Jumping Air Squats
15 HRPU’s
*47 m Bear Crawl
* If caught on Bear Crawl must start from beginning, can only be caught onc per round

Saturday 11/14

Partner WOD:
2 Rounds of:
3 Minutes max reps of:
Wall Balls
**rest 1 minute**
3 Minutes max reps of:
Deadlifts
**rest 1 minute**
3 Minutes max reps of:
Thrusters
**rest 1 minute**
3 Minutes max reps of:
Med-ball Situps (20/14) (Together) or Butterfly
**rest 1 minute**Split reps evenly, only 1 partner works at a time

Thursday 11/12

STRENGTH:
Hang Squat Clean Thruster

WOD:
10 Down to 1:
Hang Squat Cleans
Burpees O/ Barbell