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November 5th WOD

11/5/2016
Level 1
A: Metcon (Time)
For time
20-18-16...6-4-2

Gb squats 53/35
Push ups
Sit ups
Rest 5 mins
B:: Metcon (2 Rounds for time)
Row 500m; x2; rest 3 mins between; not Max effort; goal is to keep each row within 3 sec of each other
Level 1 Rx+
L1+:A: Metcon (Time)
W/a partner alternate rounds for 10 rounds(5 each)

1-5 bar mu's
8 t2b
10 thrusters 105/70
30 du's
Run 200m
F3
F3:A: 5 Rounds of Cindy (Time)
5 Pull-Ups
10 Push-ups
15 Air Squats

Scale 2: 10 rounds Cindy
F3:B: Metcon (4 Rounds for time)
Row 500m x4; rest 90 sec between
Advanced: Skip the row
Sol Endurance
Metcon (Time)
NO Trail run today...Most athletes are doing Ragnar!!
Competitors
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