Holiday Schedule: Fri 11/27: 9AM, 10AM, all other classes cancelled. (There will be a WOD) Sat: Normal hours WOD 11 28 14 A. [10] Jump rope practice B. FT [35]: 42 DU 21 Air Squats 21 STO (45/33) 21 Burpee Box Overs (24″/20″) 21 GHDSU / ABMSU
11 07 14
WOD 11 07 14 P A. 7 RNFT (steady pace): 4-6 S-HSPU (+def if needed) 4 Burpee Box Overs (24″/20″) 8 Pistols 4 BBO 1 Clean @ 85% B. 4×5 1-arm DB Row AHAP. 5 each arm. To be performed with
10 17 14
WOD 10 17 14 A. Back Squat 8×3 B. 3RFT [T9/C14]: 27 WB (20/14, 10′) 9 Burpee Box Overs(30″/24″) 15 Ring Dips *Perform ring dips from the high rings if you have MU. C. Hollow Rock 3 x 1:00. Rest 2 min between