Friday 11-17

1. Clean+Split Jerk 3×2+1 @ 75-80%, rest 2-3 minutes between sets. 2. Clean Pulls 3×3 @ 90-100%, rest 2-3 minutes between sets. Use straps if needed. 3. Back Squat 3×3-BUILD, rest 3-4 minutes between sets. Post WOD (Optional): This weeks active recovery work: 1. 15-20 minutes of mobility (move blood beforehand). 2. At a low…

Thursday 11-16

1. Skill: Movement Prep 2. With a partner for time: Row 2000m (relay-1000m each) 100 Kettlebell Swings (any way, 1.5/1 Pood) 50 In-Unison Abmat Sit Ups **SAVE THE DATES** -TOMORROW, November 17th @ 6:30pm (Upstairs): Programming Meeting. Want to learn more about the options we offer? Come see us then! -Saturday, November 18th @ 8am:…

Wednesday 11-15

1. Performance: Chest-to-Bar Pull Up 3×12-18 reps unbroken. Rest 3 minutes between sets. OR Fitness: Chest-to-Bar Pull Up 3×12-15 reps. Does not have to be unbroken. Rest 3 minutes between sets. 2. For Time: 15 Snatch (135/95) Run 400m 10 Snatch Run 400m 5 Snatch Run 400m **SAVE THE DATES** -Friday, November 17th @ 6:30pm…

Tuesday 11-14

1. Performance: Strict Handstand Push Up 15 reps, rest 1 minute. 12 reps, rest 1 minute. 12 reps, rest 1 minute. *Goal is unbroken on each set, but does not have to be. OR Fitness: Strict Handstand Push Up 12 reps, rest as needed. 9 reps, rest as needed. 9 reps, rest as needed. *Does…