WOD:
Teams of 2, switch as needed
Run 800m (both people run)
100 wall balls
60 hand release push ups
100 wall balls
60 pull ups
Teams of 2, switch as needed
Run 800m (both people run)
100 wall balls
60 hand release push ups
100 wall balls
60 pull ups
A) Front Squat; 5 sets of 2 @ 80% of 1RM FS
B) CF Metcon
C) 20 burpee box jumps for time (30/24)
B) CF Metcon
C) 20 burpee box jumps for time (30/24)
Partner Johnson
Teams of two (try to stick with same gender to cut down on equip)
Complete as many rounds in 20 minutes as you can of:
9 Deadlift 245/165
Teams of two (try to stick with same gender to cut down on equip)
Complete as many rounds in 20 minutes as you can of:
9 Deadlift 245/165
Teams of 2 1:1
Buy in: 100 double unders each
100 S2O 115#/75# *stagger as necessary
1600 m relay run (broken up into 200m or 400m increments)
1600 m relay row (switch out as needed)
100 Situps
Buy in: 100 double unders each
100 S2O 115#/75# *stagger as necessary
1600 m relay run (broken up into 200m or 400m increments)
1600 m relay row (switch out as needed)
100 Situps
Workout of the day - Wednesday, November 22, 2016
Warm Up:
Tabata of
Squats
We are thankful for all of you! Enjoy this time with family and friends to reflect.
Come and burn off all of that turkey with us tomorrow at 9 am!
Skill: OHS E2MOM - 5 sets of 2 reps increasing weight to find heaviest 2
WOD: Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (95/65)
7 Box Jumps (24/20)
WOD: Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (95/65)
7 Box Jumps (24/20)