11.28.17 Three Cheers

A. Group warm upB. WOD demo C. 5x50m sled sprintsmen add 90lbsgals add 50lbsD. 3 – 3 minute AMRAPSrest 3 minutes in between roundsEvery AMRAP starts with a $$ in of 20 kb front rack lunges 53/35then…AMRAP of burpees*score is total # of burpeesE. Cool down...

11.27.17 HAMMER

A. Group warm upB. WOD demo/ barbell warm up /break to find WOD weightC. Five rounds of: •135/95 pound Power clean, 5 reps•135/95 pound Front squat, 10 reps•135/95 pound Jerk, 5 reps•20 Pull-upsRest 90 seconds between each round – keep track of your own rest...