Friday 12/1

1. Snatch-1RM 2. Clean & Split Jerk-1RM Post WOD (Optional): This weeks active recovery work: 1. 15-20 minutes of mobility (move blood beforehand). 2. 30 Minute Low Intensity AMRAP: Jog 800m :30s Plank Hold Row 1000m :60s Side Plank Hold, :30s/side 3. 10-15 minute static stretching. **SAVE THE DATES** -Saturday, December 9th @ 8pm (Upstairs):…

Thursday 11-30

1. 4 Rounds For Time: Run 400m 10 L-Pull Ups Row 500m 2. Hollow Body Flutter Kicks 3x:30s Max Reps, :60s rests between sets. **SAVE THE DATES** -Saturday, December 9th @ 8pm (Upstairs): Our Annual Ugly Christmas Sweater Party! -Holiday Schedule: We will be CLOSED December 23-26th. We will run our regular class schedule Friday…

Wednesday 11-29

1. With a 15 minute running clock, build to a 3RM Front Squat. 2. 3 Rounds For Time: 20 Sumo Deadlift High Pulls (95/65) 20 Wall Ball Shots (20/14, 10′) **SAVE THE DATES** -Saturday, December 9th @ 8pm (Upstairs): Our Annual Ugly Christmas Sweater Party! -Holiday Schedule: We will be CLOSED December 23-26th. We will…

Tuesday 11-28

1. Performance: Max Reps Strict Handstand Push Ups. 1 Attempt. OR Fitness: Performance. (Use 1 abmat if needed). 2. 7 Minute AMRAP: 5 Kipping Handstand Push Ups 7 Burpees 9 Kettlebell Swings (2/1.5) **SAVE THE DATES** -Saturday, December 9th @ 8pm (Upstairs): Our Annual Ugly Christmas Sweater Party! -Holiday Schedule: We will be CLOSED December…