No 0530 or 1130 for Thursday

Sorry folks, it's been a rough week.

Thursday 12.1.16

"Macarena"
Teams of 4-5 Athletes
AMRAP 20:
12/8 Calorie Row
10 Kettlebell Swings (70/53)
50' Walking Lunge
Once the first athlete clears the rower, the second athlete can start.

Wednesday 11.30.16

Weightlifting Wednesday
Front Squat
Build to Heavy Set of 3
"Cashout"
4 Rounds:
Minute 1: 7 Front Squats (70% of 3RM)
Minute 2: 50 Double Unders
Minute 3: 7 Strict Chest to Bar Pullups

0530 Canceled Today

Sorry for the short notice.

Tuesday 11.29.16

"Mambo"
4 rounds:
7 Clean and Jerks (185/135)
14 Toes to Bar
21 box Jumps (24/20)

Monday 11.28.16

"Broly"
21 Power Snatches (115/80)
21 Lateral Burpees
15 OHS (115/80)
15 Lateral Burpees
9 Squat Snatches (115/80)
9 Lateral Burpees

11.23.16

Weightlifting Wednesday

Deadlift

5 – 1 – 5 – 1 – 5 – 1

Mid-Line Cashout

3 Rounds:

Minute 1 – :40s Abmat Sit-Ups

Minute 2 – :40s Banded Good Mornings

Minute 3 – :40s Hallow Hold

Minute 4 – :40s Superman Hold