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November 24th WOD

11.24.2017

Classes at 8:00am and 9:00am!!!

Level 1
L1:A: Hang Power Clean ( 16 min e2mom; 3 HPC above knee every 2 mins)
build to a tough triple
L1+:A: Clean+FrontSquat (16 min e2mom; Clean+Front squat; 1+1)
build to a tough complex
L1:B: Metcon (Time)
For time

25 DL 135/95
20 Front Squats
15/9 Cal Ab

***this is a short one so go hard :)

F3
F3:A: Metcon (No Measure)
Burgener progression; 20 mins
F3:B: Metcon (Calories)
30/30 row; x10; record total cals

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