12.1.20

A. Group warm upB. Announcement overview | WOD demoC. 4 – 7 minute rounds for time | use time remaining in round for rest$$ in 250m rowthen…100m sled push then pull | load all sleds with 35sthen..20 kb dead lifts 35/53 | one per hand**Suggested scale:Lower...

11.30.20

A. Group warm upB. Announcement overview | WOD demoC. Back Squat for load | use as a warm up for part ‘d’ | 15 minutes to complete C + D #1: 8 reps @ 50% #2: 6 reps @ 60% #3: 4 reps @ 70% Source: Workout Of The Day

11.25.20 Afternoon Classes Only

A. Group warm upB. Announcement overview | WOD demoC. PVC pipe warm up D. EMOM 8 | score heaviest load2 Snatch grip deadlifts + 2 Pause hang power snatchesPause hang snatches = 3 second pause in above knee position**Suggested Scale:2 clean grip DL + 2 pause hang power...