Saturday, 11-3-18

Happy Birthday Alexander!!! Death by Sit Ups 5 1st min 10 2nd min 15 3rd min….. 5 RFT 5 Power Cleans 135/95 10 Push Ups 15 Jerks 135/95 20 Pull Ups rest 1 min

Last day to order from catalog is Jan 5th. Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10…

W.O.O.O.D. – it is not a typo, it is a long one!! 21-15-9: Squats Hand release push ups Wall ball (14#/20#) 9-15-21: KB swings (35#/53#) Pull ups 45: Squat thrusts Ab Mat sit ups Our Squat Thrusts will be a little faster than the demos.

For time: 21 Deadlift (225/163) 400 M Run 5 Rounds of Cindy 15 Deadlift (225/163) 400 M Run 5 Rounds of Cindy 9 Deadlift (225/163) 400 M Run 5 Rounds of Cindy

Strength: Deadlift 5×6 60-80% of 1RM Every 4 min for 24 min- 20 Wall Ball 20/14 15 Burpee to plate 10 t2b *Scale reps to 15-12-9 per rd* *Time cap is 3min per round. Rounds are meant for a sprint*”

Strength: Weighted Push Ups 5X3 Partner Wod 40 Burpee Box Jump (20″) 30 Power Clean and jerks (155/105) 40 Cal Row 40 C2B Pull Ups 40 Cal Row 30 Power Clean and Jerks (155/105) 40 Burpee Box Jumps *Share reps as needed