Saturday - Monday, November 23rd - 25th

Super Saturday

WOD: 20 minutes of

3 minutes to establish 1 rep max weight Hang Snatch then,

3 Rounds of

30 Alternating DB Snatch 55/35#

20 Pullups

10 Ring Dips

—> with time remaining to the 20 minute mark perform

1 Snatch + 1 Burpee

2 Snatches + 2 Burpees

Continue adding 1 rep until time is called

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Sunday

Sunday Funday @ 7 am

Open Gym @ 8 am

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Monday

Warmup: 3 Rounds of

10 med ball cleans

10 ball slams

10 pushups

10 med ball situps

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Buy-in: Back Extension 4x12

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1 minute max rep thrusters 95/65#

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WOD: 10 Minute AMRAP

15 cal row

5 Deadlifts 185/135#

(add 5 reps to the deadlift each round//Keep the Calories on the rower the same at 15)