Saturday 11-11

9am Community Trial Class 1. Skill: Movement Prep 2. For Time: Run 400m 15 Pull Ups Run 200m 15 Toes-to-Bar Run 200m 15 Pull Ups Run 400m 10am Member’s Only Class 1. Skill: Movement Prep 2. In honor of Veteran’s Day: “Barazza”* 18 Minute AMRAP: Run 200m 9 Deadlifts (275/185) 6 Burpee Bar Muscle Up…

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Friday 11-10

1. Hang Snatch (Below the Knee)+Snatch 3×2+1 @ 75-80%, rest 2-3 minutes between sets. 2. Snatch Pulls 3×3 @ 90-100%, rest 2-3 minutes between sets. Use straps as needed. 3. Front Squat-3×3 BUILD to heavy set, rest 3-4 minutes between sets. Post WOD (Optional): This weeks active recovery work. 1. 15-20 minutes of mobility (move…

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Thursday 11-9

1. Skill: Movement Prep 2. On a 15 minute clock, for max reps each round: From 0:00-3:00: Row 500m Max Rep Kettlebell Swings (2/1.5) Rest 1 Minute. From 4:00-7:00: Row 500m Max Rep Box Jump Overs (30/24″) Rest 1 Minute. From 8:00-11:00: Row 500m Max Rep Kettlebell Swings Rest 1 Minute. From 12:00-15:00: Row 500m…

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Wednesday 11-8

1. Performance: Ring Muscle Up 3×65% of Max Reps Unbroken, rest 1 minute between sets. OR Fitness: Ring Muscle Up EMOM x 6: 2-4 Reps. Does not have to be unbroken. 2. 3 Rounds For Time: 50 Air Squats 20 Burpees 15 Ring Dips **SAVE THE DATES** -Friday, November 17th @ 6:30pm (Upstairs): Programming Meeting.…

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