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November 22nd WOD

11.22.2017

Thanksgiving and Black Friday: 8:00am and 9:00am Classes ONLY!!

Level 1
L1:A: Split Jerk (5-5-5-5-5-5)
build to a moderate set; rest as needed
L1:B: Metcon (3 Rounds for reps)
3 min amrap; x3 ; rest 3 mins between

400m run
Then
Max burpees

Level 1 Rx+
L1+:A: Push Press + Jerk (1+2x8)
build to a tough set; rest as needed
L1+:B: Metcon (3 Rounds for reps)
3 min amrap; x3 ; rest 3 mins between
400m run

Then

Max ring mus

F3
F3:A1: Alternating DB Arnold Press (@50X1; 5x10)
no rest
F3:A2: Monster walks (5x60')
rest 2 mins before A1
F3:B: Metcon (AMRAP - Reps)
3 min amrap

Run 200m-400m
Max cals ab

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