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…

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Monday 11-13

1. Skill: Movement Prep 2. 15 Minute AMRAP: 30 Double Unders 10 Medicine Ball Cleans (20/14) 30 Double Unders 10 Toes-to-Bar **SAVE THE DATES** -Friday, November 17th @ 6:30pm (Upstairs): Programming Meeting. Want to learn more about the options we offer? Come see us then! -Saturday, November 18th @ 8am: Butterfly Pull Up Clinic w/…

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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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