WOD 20 minute AMRAP of; 5 power cleans 100/145 10 TTB 15 wall ball 15/20 SNATCH SKILL 7 sets of: 3 high hang snatch high pulls + 1 squat snatch (keep it light) Holiday schedule Thursday: no mobility – Happy Turkey Day Friday: 7am class ONLY Saturday: normal 9am class

WOD 4 rounds for time; 400m run 4 muscle ups (sub – 8 pull-ups / 8 dips) 40 double unders SKILL WORK 2 minutes max double unders 1 minute rest 2 minutes max double unders STRIKING tonight @ 6:30pm!!

WOD 7 minute AMRAP of; 3, 6, 9, 12,…… power snatch 80/115 burpees STRENGTH full snatch – 5 rep touch & go max

TEAM WOD Teams of 3 (2 working, 1 rests) 3 Rounds for time of: ROUND 1 50 Power Cleans, 135/95 150 KB swings 55/35 – switch every 30 secs ROUND 2 50 Power Cleans, 135/95                                                          […]

1.  Metcon ARMAP 7: Wall Balls EMOM complete 5 Deads, 225/155 Start with the wall balls.  Score is number of wall balls complete in 7 minutes. 2.  Skills 2×30 unbroken Box Jumps, 24/20 – games standards. Take as little rest between sets as possible.  If you miss, stall or can’t rebound a rep you must […]