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November 28th WOD

11.28.2017

Holiday Party 12/2 - 6:00pm to 10 pm!!

Level 1
L1:A: CS Iron Scap (Weight)
L1:B: Metcon (Time)
5 Rounds For time

10 burpees
15 DL 185/125
20 hr push ups
Run 400m

30 min time cap

Level 1 Rx+
L1:A: Metcon (Time)
5 Rounds for time

15 DL 225/155
15 CGBP@0.75 bw for men ; 0.5 for ladies
400m ski
L1:B: CS Iron Scap (Weight)

F3
F3:A: Deadlift (@30X1; 5x8)
all sets working; build based on coach's discretion; maintain tempo in all sets; rest 2-3 mins between
F3:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

20 kbs 26/18 int 44/26 adv 62/44
20 sit ups
200m run

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