Wednesday 11/22/17

Announcement: November 23rd, one holiday WOD at 9am.  Open gym cancelled that day.  November 24, NO 5:45 am class.  Evening classes open.

Weigh-in for “Not a single pound” must be completed by Thursday morning class.

 

Wednesday

Warm Up / Mobility: Trainer Choice 

Strength: Strict Press  

5 x 3 @ 80-85% (same weight across)

 

WOD

For Time: 

40 Cal Assault Bike or Ski Erg (30 Cal women)

4 Bar Muscle Ups or 2 Rope Climbs

40 Single Arm Dmbl Push Jerks (50m/35w)

4 Bar Muscle Ups or 2 Rope Climbs

40 Dmbl Snatches (50m/35w)

4 Bar Muscle Ups or 2 Rope Climbs

40 Wall Ball (20m/14w)

4 Bar Muscle Ups or 2 Rope Climbs

40 Dmbl Push Ups (hands on each side of dmbl)

4 Bar Muscle Ups or 2 Rope Climbs

*Use 1 dumbbell. Split reps evenly (L & R) on Push Jerks and Snatches.  Do not have to be alternating. 

*25 min. time cap

 

Extra Credit

Off

Mark Hall