11.30.18 Chocolate wasted

A. Group warm up B. WOD demo |barbell warm up C. 5 – 2 minute AMRAPS | 2 minute rest between rounds7 clean and jerks 135/95AMRAP offront squats | same weight as C&J barbell *score is total front squats at end of 5 rounds D. If time allows:3 rounds | not for...

11.29.18 Keep stepping

A. Group warm up B. WOD demo C. EMOM 121. 3 sandbag over shoulder2. 30 second static ring hold3. 30 second handstand hold D. For time | 12 minute time cap $$ in 600m run | 750m row – start half the class on the run and other on the rowthen..40 weighted box/plate...

11.27.18 Window of Gains

A. Group warm up B. WOD demo | barbell warm up C. EMOM 81. 5 thrusters – work up to challenging weight2. 20 DU’s D. 5 rounds for max reps | 30 seconds on 30 seconds off1. thrusters 75/55 RX+115/802. push ups3. KBS (r) 53/354. row for cals Source: Workout...