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November 6th WOD

11/06/2017

Friday, 11/10 - we observe Veteran's Day! We will only have classes at 8:00am and 9:00am.

Level 1

L1:A: Metcon (AMRAP - Rounds and Reps)
25 min amrap

12 Thrusters 95/65
15 pull ups
18 t2b
21 cal row/ski/ab or 400m run

Rx+

Thrusters 135/95
C2b pull ups
Ghdsu
Row

L1:B1: Monster walks (4x75')
no rest
L1:B2: CS WY (WY Negative - @50X2; 4x12)
rest 60 sec

F3

F3:A: Metcon (AMRAP - Rounds and Reps)
25 min amrap

40 air squats
30 sit ups
20 push ups
10 ring rows
800m run
F3:B1: Monster walks (4x60')
no rest
F3:B2: Powell Raise (4x12/arm)
rest 2 mins

Sol Endurance

SE:A: Weighted Pull-ups (@20X1; 4x3(triples) 3x2(doubles))
build to a tough double; rest 3 min between
SE:B: Metcon (Time)
For time

800m run
50 sit ups
800m run
50 back ext
800m run
100 sit ups
800m run
100 back ext

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