Wednesday - November 21, 2012

Reminder that there is NO CLASS TOMORROW, Thanksgiving Day.  We will be holding one big class on Friday with the WOD starting at 11:15am.  The doors will open at 11am for stretching. 
 
Skill/Strength
Newbies: work on movements in the WOD
Old timers: max rep ring dips
                    1' wallsit
                    REPEAT x3
Team WOD - AMRAP in 15 minutes of:

  • 3 KB Swings ( 53#/35#)
  • 3 STRICT shoulder press( 75#/45#)

Teams of 2. Only 1TM working at a time. Every round the number of reps goes up by 3. EMOM both team mates stop and do 8 air squats before resuming AMRAP.
 

 

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