Nov 18th WOD


C:A: Metcon (No Measure)

On a 45 min clock; not for time
Row 2000m
10 burpees to plate
20 air squats
30 kbs 35/26
400m run
50 du’s

Level 1:

L1:A: Deadlift (3x8@70%)

@3010; build to a tough set

L1:B: Metcon (2 Rounds for reps)

5 min amrap; x 2; rest 3 min between
10 hr push ups
7 no push up burpees
5 PC @55-65%

8 weighted push ups 45/25
7 box over burpees 24/20
6 tng PC 155/105

Level 2:

L2:A: Metcon (No Measure)

Scarecrow clean+Tall Muscle Clean+Hang PC;
10+10+10 or 20 min of skill work

L2:B: Metcon (AMRAP - Rounds and Reps)

20 min amrap
10 sit ups
10 back ext on ghd
10 cal row
10 cal ski



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM