FRIDAY NOV 18

WARM UP

50 Mtn climbers

25 sitting K2E

WOD

For time

80 squats

10 HSPU

60 squats

20 HSPU

40 squats

30 HSPU

20 squats

FINISH

Stretch and roll out

THURSDAY NOV 17

WARM UP

20 box jumps

20 ring dips

WOD

5 rounds

20 situps

20 wallballs

20 pullups

20 lunges

FINISH

Max L-sit

WEDNESDAY Nov 16

WARM UP

50 Squats

25 V-ups

WOD

"DT"

5 rounds

12 deadlift

9 hang power clean

6 push jerk

FINISH

Run 800m

TUESDAY Nov 15

WARM UP

Row 500m

WOD

"MEGAN"

21-15-9

Burpees

KB Swing

DU

FINISH

30 Pullups

MONDAY NOV 14

WARM UP

500 Jump rope

WOD

pg89old/pg165new

"BW11"

2 rounds/2 min per set

Max push ups

Max sit ups

Max flutterkicks

Max squats

FINISH

Skill Work / Mobility

Looking back at great times. We will be transforming into a whole new location soon and enjoy the memories of our place now!