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November 17th WOD

11.17.2017

Level 1
L1:A: HPC + Front Squat (2+3x6)
build to a tough complex

L1+:A: Clean+FrontSquat (1+2x8)
build to a tough complex; rest as needed

L1:B: Metcon (Time)
3 Rounds for time

20 wall balls 20/14
25 Russian twists w/med ball
300m run w/med ball

F3

F3:A: Metcon (No Measure)
Burgener progression w/pvc; 10 mins
F3:B: Metcon (AMRAP - Reps)
Every 6 mins for 24 mins

400-800m run
20-40 kbs 26/18 int 53/35 adv 70/53
20-40 sit ups
20-40 walking lunges

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