WOD

LIFT: Bench Press – 5 x 4 WOD: Partner’s Complete 21-15-9 Sit ups Max Calorie Row (Partner A completes 21 sit ups, while B rows...

SKILL: Handstand work WOD: “Diane” 21-15-9 Deadlift @ 225/155 HSPU

LIFT: Back Squat – 5 x 3 WOD: AMRAP in 9 9 Burpees 7 DBall Cleans over shoulder @ 100/70 5 DBall squats

LIFT: Snatch – 5 x 1 @ 85% 1RM WOD: Partner’s complete 200 Alternating DB Snatch @ 50/35 While 1 person works on DB Snatches,...

LIFT: OH Squat – 4 x 2 WOD: 1 min AMRAP Double under’s -rest 1 min- 1 min AMRAP Double under’s 1 min AMRAP Ring...

SKILL: Shoulder / thoracic mobility WOD: 1-2-3-4-5-6-7-8-9-10 KB Clean & Push Press – Right KB OH squat – R KB Clean & Push Press –...

LIFT: Clean & Jerk – 5 x 1 @ 85% 1RM WOD: Tabata This… Mountain climbers -rest 1 min- Wall Balls @ 20/14

Thanksgiving Holiday WOD GAME: Burpee Face Off WOD: Teams of 4 (2M / 2F) 6 Rounds Total – Each M/F pair will complete 1 Rounds...

LIFT: Front Squat – 4 x 2 WOD: 2 Rounds 10 DB Hang Power Clean & Jerk @ 50/35 10 Assault Bike Calories 10 DB...

SKILL: Deadlift technique & prep WOD: “Tillman” 7 Rounds 7 Deadlift @ 315/205 200m sprint 15 pull ups Rest 45 sec between rounds