- Nov 2, 2021
- 1 min read

Wednesday, Nov. 3, 2021

Warm up

4 mins cardio

2 mins Sit uos

2 mins Box Step ups

Skill

Front Squats 4x6 @80%

WOD — 24 min time cap!

4 Rounds of:

15 Dumbell Snatches

12 Back Squats (75/115)

9 push Jerks (75/115)

6 Hand Stand push ups

3 Wall walks

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Monday, Nov. 28, 2022

Skill: 2x25 Crunches 3x10 Front Squats Testing Week!!! WOD Rower 3:00 -max cals 30 Dumbell Snatches for time (35/50) 3:00 max Back Squats (75/115) Max Pull ups in 3 mins 100 Mountain Climbers for ti

Sunday, Nov. 27, 2022

WOD 6 Rounds of - 3 mins to do 7 power. snatches (65/95) 9 HSPU's 11 Wall Balls Rest reminder - get done quickly and get more - try to explode thru!!!

Saturday, Nov 26. 2022

18min AMRAP 6 OH squat (65/95) 5 push jerks (65/95) 4 Box Jumps 3 Burpee Box Jumps 2 Wall Walks