Strength: Box Squats 4X5
20 min Ascending ladder
1 Deadlift 315/225
1 Ring Push up (scale push up)
1 C2B
1 HSPU (scale push Press)
100 M RUN to fire hydrant and back
CONTINUE INCREASING REPS BY 1 UNTIL TIME RUNS OUT. RUN DISTANCE STAYS THE SAME.
Evil Eva with Partner 5 RFT 800m Run together 30 KBS 70/53 30 C2B
No 6 and 7 pm classes Thursday the 30th. Come watch Janel and Matt at the Tribal Games. Master’s Qualifier Event #3 2 rounds for time of: 1,000-meter row 50 thrusters 30 chest-to-bar pull-ups Men use 65 lb. Women use 45 lb. Strength: Box Squats 5×3
Partner Row 2000m 22 min to Complete 4×10 Arnold Press 3x1min Hollow Body Hold 4×8 lat shoulder raises 4×20 DB Shrugs 4×10 front shoulder raises 3 RFT 400m Run 20 OHS 115/85 15 min Cap
Closed Thanksgiving. 9 and 10 am classes Friday only!! Strength: Jerk (85% of 1RM) X 6 6 Rounds for time: 10 Thrusters (115/75 lbs) 10 Walk out/Walk in Push-ups
Strength: Power clean 70%x3 75%x3 80%x2 X2 85%x2 X2 5 RFT: 5 Power Snatches 135/95 10 Floor Presses 135/95 200m Run
Strength: Snatch High Pull 5-5-3-2-1 Snatch Balance 5-5-3-2-1 5 min EMOM 5 Snatches @ 60% Open Wod 11.4 10 min AMRAP 60 Bar Facing Burpees 30 OHS 120/90 10 M/U’s