WOD

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30
Nov

Shoulder Complex

12 . 1 . 20

A. 8 sets from rack

1 thruster

2 push jerk

3 split jerk

B. 10 x 20 seconds L sit

odd rounds hold on box or parrellettes

even rounds hang from rig

1 min rest between efforts.

24
Nov

Lynne

No 515pm or 630 class today .

Thanksgiving – 830 class only

WOD 11. 25 . 20

5 rounds not for time

Max reps bench press body weight / 75 % body weight

Super set max reps pullups / ring rows

Rest as needed.

22
Nov

Jack and the beanstalk

WOD 11 . 23 . 20

Holiday Schedule

Monday and Tuesday – regular schedule

Wednesday Regular schedule : last class is 4 pm however

Thursday ( thanksgiving ) Partner wod 830 only

Black Friday 830 and 12 pm only

Saturday 830 am only

” Jack and the beanstalk”

5 Rounds for time

Run 400m

20 / 16 push ups

2 rope climbs

20 min CAP

19
Nov

Cjs concoction

11 . 20 . 20

For time

buy In – 100 Dubs

2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2

Front squats

Shoulder to overhead

Cash out – 100 Dubs

Barbell : 135 / 85

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