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November 21st WOD

11.21.2017

Thanksgiving: 8:00 and 9:00am only!
Black Friday: 8:00 and 9:00am only!

Level 1
L1:A: Metcon (Weight)
Every 6 min for 30 mins perform;

4 Dl@20X1
Run around mall
L1:B: Metcon (Time)
3 Rounds for time

25 v-ups
25 hr push ups
100m run

Level 1 Rx+
L1+:A: Deadlift (@20X1; 5-3-1-5-3-1)
75%,85%,95%,77.5%,87.5%,97.5%; load based on percentages; rest 3 mins between sets
L1+:B: Metcon (AMRAP - Reps)
12 min emom

Min 1- max t2b
Min 2-max hspu
Min 3-100m run

Repeat 4x

F3
F3:A: Deadlift (@50X1; 5x8)
all sets working; build based on coach's discretion; maintain tempo in all sets; rest 2-3 mins between
F3:B: Metcon (AMRAP - Reps)
17 min amrap

5-10 burpees
10-20 push-ups
15-30 supermans
20-40 cal row

Sol Endurance
SE: Metcon (Time)
10 Rounds For time

500m row
30 sit ups
20 Kbs 53/35
12 burpees

***rest 2 mins after each round

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