Warmup: 10 minutes of:

10 Shoulder Shrugs,

10 Banded lat pulldowns,

20 mountain climbers

+++++++++++++++++++++++

Strength: 5 x 2 deadlift,

KB Upright rows: 4x12 <Rowvember Movement>

++++++++++++++++++++++++++

WOD: 10 rounds for time:

12 Calorie Row,

9 db deadlifts 50/35#,

6 db hang cleans,

3 db shoulder to overhead

Super Saturday

The Juice

30/15/30

24/12/24

18/9/18

12/6/12

6/3/6

of

GHD and Squat Clean 155/105#, 10 meter sprints

=========================================

Sunday

Sunday Funday @ 8 am

Open Gym @ 9 am

Rugby Class @ 11 am

ROWVEMBER ~ This year’s version of rowvember will consist of various row movements. The challenge is how many rowvember movements you can get in for the month. Put your row movements on the side board and see who is the most consistent. GOOD LUCK!

Warmup: 3 Rounds of:

8 calorie ski erg,

8 single arm kb press (each side),

8 kb RDL,

8 kb Russian twists

+++++++++++++++++++++++++

Strength: Bench Press: 5x6;

Seated Banded Row: 4x12 <Rowvember movement!>

++++++++++++++++++++++++++

WOD: for time:

50 floor presses @ 60% of last working weight from strength set

~ each time you break you must perform 20 ab mat situps