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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Thursday 11-15

Open (Advanced): 1. Skill: Movement Prep 2. 4×3 Minute AMRAP’s:* 60 Double-Unders 25/20 Calorie Assault Bike Max Chest-to-Bar Pull-Ups in remaining time. Rest 3 minutes between sets. *Record your total number C2B Pull-Ups per set. The goal is to repeat the same score across all sets.   Performance (Intermediate/Masters): 1. Skill: Movement Prep 2. 4×3…

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Wednesday 11-14

Open (Advanced)/Performance (Intermediate/Masters): 1. EMOM x 7: Power Snatch+Overhead Squat (1+1)x2-Moderate load ACROSS. 2. Back Squat 3×3-Build to tough load. Rest 3-4 minutes between heavy sets. 3. Z-Press 3×6-8 @ 21X2 Moderate load ACROSS, rest 2-3 minutes between sets. Post WOD (Optional): This weeks active recovery work.   Fitness (Beginner/On-Ramp): 1. EMOM x 7: Hang…

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