Saturday – 11/30/19

8am Kettlebell
45 on 15 off
3 rds
No weight renegade row
Ring row
Kb swing
Push ups
Then
30 on 5 off
Wall sit
Jumping jacks
Wall sit
Air squat
Wall sit
Squat jump
Wall sit
Walking lunge
Wall sit
Cross crawls

9am WOD
Granite Games 18.6 QUALIFIER
For Time
150 Double-Unders
38 Front Rack Dumbbell Lunges (50/35 lb)
50 Dumbbell Thrusters (50/35 lb)
38 Front Rack Dumbbell Lunges (50/35 lb)
150 Double-Unders

10am Olympic Lifting

Thursday – 11/28/19

Happy Thanksgiving! Today there will be only one class, at 9am.

Partner
Buy-in
Partner Sandbag Run 200m

100 Wall Balls
50 Toes to Bar
100 Cal Row
50 Abmat Sit-Ups
Into
100 Double Unders
90 Db Snatches 50,35
80 Over the DB Burpees
70 Goblet Squats
60 SA Db Jerks
50 Push-Ups

Buy-out
Partner Sandbag Run 200m

Wednesday – 11/27/19

Reminder: Tomorrow (Thanksgiving), there will only be a 9am class. There will be no 6am class on Friday.

7 Rounds For Time:
30:00 Cap

15 Burpee Box Jump Overs 24,20
100m Kb Front Rack Carry 53,35
(Alt. sides halfway)
7 Clean and Jerks (135,95)

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