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November 15th WOD

11/15/2017

Level 1
L1:A1: Shoulder Press (@30X1; 5x10)
no rest
L1:A2: CS - ATYT (@2020; 5x8)
rest 2 mins
L1+:A: Push Press + Jerk (2+2x7; build to a tough set)
rest as needed
L1:B: Metcon (2 Rounds for time)
For time; x2; rest 5-7 mins between

500m row

F3
F3:A1: Alternating DB Arnold Press (@30X1; 5x10)
no rest
F3:A2: Monster walks (5x50')
rest 2 mins before A1
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

15-30 wall balls 14/8 int 20/14 adv 30/20
400m run

Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am

Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

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

Friday:

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

Saturday:

8AM, 9AM, and 10AM