11-25-16

Holiday schedule reminder
Friday: 2 classes, 9:15am and 5:15pm
Saturday: 1 class 7:30am

Wod
12min AMRAP
20 Air Squats
10 Ring Dips
1 Rope Climb
2min rest
15 min to find 1 Rep max thruster

11-24-16

Team Wod!
Break the work up however you want, but as
an added bonus while one teamate works the
other teamate will perform a static hold.

4 Rounds
50 Sit-ups (teamate holds plank)

2X Bar complex
12 Deadlift
9 Hang Clean
6 Jerk
(teamate holds their bar in front rack)

25 Pull-ups (teamate hangs from the bar)