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November 22nd WOD

11/22/2016
Happy Thanksgiving!
Thursday Schedule: 9:00am, 10:00am
Friday Schedule: 9:00am, 10:00am, 5:15pm
Level 1
L1:A1: Deadlift (8x3)
@3010; build to a tough set; no rest
L1:A2: Monster walks (8x40')
rest 90 sec before returning to A1
L1:B: Metcon (Time)
For time

30-20-10

HPC @53-60%
Bar over burpees
Level 1 Rx+
L1+:A: Snatch high pull+Snatch+ Hang below knee snatch (1+1+1x8)
start at 60% and build to a tough complex; rest as needed
L1+:B: Metcon (Time)
For time

30 Strict T2b
30 HPC 205/145
30 DL
30 burpees
F3
F3:A1: Deadlift (5x8-10)
@30X1; adv 6x4@20X1; build to a tough set; no rest
F3:A2: Push-ups (5x6)
@5010; adv use plate on back and do 3010 for 5x Max reps; rest 2 mins before returning to A1
F3:B: Metcon (Time)
For time

12-11-10...3-2-1

Cal ab
Sit ups

Advanced

Start at 15-14-13...

Cal ab
V-ups
Sol Endurance
SE:A: Metcon (Time)
For time

Run 1 mile
30 Kbs 53/35
30 side to side on 6' bar
30 v-ups
50 Kbs
50 side to side
50 v-ups
Run 1 mile
Rest 7 mins
SE:B: Metcon (Calories)
10 min amrap

Max cals ski
Competitors
C: 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