Thursday 11-29

Open (Advanced)/Performance (Intermediate/Masters): 1. Skill: Movement Prep 2. 3×5 Minute AMRAP’s:* Row 750m/650m AMRAP in the remaining time of: Bear Crawl 100′ (50/50′) 10 Toes-to-Bar Rest/Walk 5 Minutes Between Sets. *Post your lowest number of rounds for any given AMRAP to the whiteboard.   Fitness (Beginner/On-Ramp): 1. Skill: Movement Prep 2. 3×5 Minute AMRAP’s: Row…

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Wednesday 11-28

Open (Advanced)/Performance (Intermediate/Masters): 1. EMOM x 7: Clean & Jerk-Moderately tough load ACROSS. 5 Tall Box Jumps (Pick your height) 2. Barbell Front Rack Step-Up 3×6/side, rest 2 minutes between sets. 3. Close Grip Tempo Bench Press 3×6-8 reps @ 21X2-Moderate load ACROSS. Rest 2-3 minutes between sets. Post WOD (Optional): This weeks active recovery.…

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Tuesday 11-27

Open (Advanced): 1. Weighted Strict Chin-Up 6-4-2-BUILDING in weight each set. Rest 2-3 minutes between sets. 2. For Time: 50 Burpees 50 Chest-to-Bar Pull-Ups   Performance (Intermediate/Masters): 1. Weighted Strict Chin-Up 6-4-2-BUILDING in weight each set. Rest 2-3 minutes between sets. 2. For Time: 50 Burpees 50 Chin-Over-Bar Pull-Ups   Fitness (Beginner/On-Ramp): 1. Strict Chin-Up…

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Monday 11-26

Open (Advanced): 1. “Smooth Criminal” 15 Minute AMRAP: 60 Double-Unders 30 Wall Ball Shots (20/14, 10′) 15 Deadlifts (245/165) 2. Single Arm Kettlebell Turkish Sit-Up 3×6-8/side-Building to moderate load, rest 2 minutes between sets.   Performance (Intermediate/Masters): 1. “Smooth Criminal” 15 Minute AMRAP: 60 Double-Unders 30 Wall Ball Shots (20/14, 10’/9) 15 Deadlifts (185/135) 2.…

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