11/23/2017

Happy Thanksgiving!!!

9 am class only


With a partner
100 jump squat buy in then,
Run 200m with wall ball 20/14
22-kB swings 50/30
46-dead lifts 135/95
34- wall ball shots 20/14
400 m run with wall ball
22 kB swings
46 dead lifts
34 wall ball shots
800 m run with wall ball
22-kB swings
46-dead lifts
34-wall balls
400m run with wall ball
22-KB
46-DL
34- wall balls
200 m run with wall ball
Cash out
100 calories on bike.

11/22/2017

Warm-Up
300m Row
Squat Sampson Stretch
Inchworm
2x10 chest high KB swing
Swimmers: 20 sec Freestyle 20s
 sec Breast Stroke
5 sec Hang - 5 Kips - 10 Lat pull-ups
PVC Work: Pass Thru / ATW / Good Morning
Own Stretchy Stuff

Metcon (Time)
30 min EMOM - EVERY 5 min complete
50 DU
20 wall balls 20/14
1 rope climb rx+ legless
12/10 cal bike
*Log slowest round