Tuesday 11-20

Open (Advanced): 1. Skill: Movement Prep 2. EMOM x 20 (4 Sets):* 1st Minute: Max Calorie Assault Bike in :40s 2nd Minute: Max 10m Shuttle Sprint in :40s 3rd Minute: Max Calorie Row in :40s 4th Minute: Max Rep Weighted Medicine Ball Sit-Ups in :40s (20/14) 5th Minute: Rest *Post your lowest number of reps…

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Monday 11-19

Open (Advanced): 1. Skill: Rope Climbs 2. 3 Rounds For Time: 400m Run 15 Pull-Ups 9 Overhead Squats (165/115)   Performance (Intermediate/Masters): 1. Skill: Rope Climbs 2. 3 Rounds For Time: 400m Run 15 Pull-Ups 9 Overhead Squats (115/75)   General Fitness (Beginner/On-Ramp): 1. Skill: Rope Climbs 2. 3 Rounds For Time: 300m Run 15…

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Saturday 11-17

9am Community Trial Class Open (Advanced): 1. Skill: Movement Prep 2. 3 Rounds For Time: Run 200m 20 Kettlebell Swings (53/35) Run 200m 20 Abmat Sit-Ups Performance (Intermediate/Masters): 1. Skill: Movement Prep 2. 3 Rounds For Time: Run 200m 20 Kettlebell Swings (35/26lbs) Run 200m 20 Abmat Sit-Ups   Fitness (Beginner/On-Ramp): 1. Skill: Movement Prep…

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Friday 11-16

1. “Running Karen”* Partner Up or Individually For Time: 150 Wall Ball Shots (20/14, 10′) *Every time you break a set, run 100m. 2. With a partner: 3×12/side Rotational Medicine Ball Throw (20/14) Rest 1-2 minutes between sets.   Performance (Intermediate/Masters): 1. “Running Karen”* Partner Up or Individually For Time: For Time: 150 Wall Ball…

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