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November 18th WOD

11/18/2016
Next week's schedule changes:
Thursday, 11/24: 9:00am, 10:00am
Friday, 11/25: 9:00am, 10:00am, 5:15pm
Level 1
L1:A: Back Squat (6x4; start @50% and build to a tough set)
@22X1; rest 2 mins between sets
L1:B: Metcon (Time)
5 Rounds For time

15 wall balls 20/14
12 pull ups
9 burpees
Run 200m
Level 1 Rx+
L1+:A: Front Squat (8x3)
@22X1; build off Monday's numbers; rest as needed
L1:B: Metcon (Time)
For time
Buy in

15 ring mu's

Then
75 wall balls 30/20
50 burpees
Run around mall
F3
F3:A1: Back Squat (5x6)
@32X1; no rest; advanced; build to a tough set
F3:A2: Monster walks (5x50')
rest 2 mins
F3:B: Metcon (4 Rounds for reps)
3 min amrap; x 4; rest 1 min between

5 burpees
7 box steps ups
9 ring rows
1 shuttle run

Advanced

5 burpees
7 box jumps 24/20
9 pull ups
1 shuttle run
Competitors
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