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November 29th WOD

11/29/2017

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

Level 1
L1:A: Push Jerk (3-3-3-3-3-3-3)
build to a tough set; rest as needed
L1:B: Metcon (3 Rounds for reps)
3 min amrap; x3; rest 2 mins between

12 Russian twists 45/25
12 wall balls 20/14
12 kbs 53/35

Level 1 Rx+
L1+:A: Behind The Neck Jerk (10-8-6-4-2)
build to a tough double; rest as needed
L1+:B: Metcon (3 Rounds for reps)
3 min amrap; x3; rest 2 mins between

3 bar mus
6 ohs 115/80
9 ghdsu
30 dus

F3
F3:A1: Shoulder Press (@50X1; 5x10)
no rest
F3:A2: Monster walks (5x65')
rest 2 mins before A1
F3:B: Metcon (3 Rounds for reps)
3 min amrap; x3; rest 2 mins between

200m fw 35/18 int 53/35 adv 70/53
Max Russian twists

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