• Saturday, November 30th

    WOD: In Teams of 2

    For Time:

    800m run (Both people)

    50 Wallballs 20/14 while partner holds in Press position 115/75#

    50 Push Press 115/75# while partner holds chin over bar

    50 Front Squats 115/75 #while partner holds a handstand

    50 Burpees while partner holds a front squat 115/75#

    800m run (Both people)

    Rules: You must switch exercises each time a partner becomes defeated by a “hold”

  • Friday, November 29th

    Strength: Box Squat 10×2 at 70% of 1RM Back Squat

    WOD: 30 Back Squats 225/135 (From a rack)

    every 30” 1 wall walk

  • Thursday, November 28th

    Strength: 3 rep max Weighted Pull-up and Weighted Ring Dip

    *Max 5 attempts

    WOD: 2 Rounds

    400m run 1 min max push-ups

    400m run 1 min max sit-ups

    400m run 1 min Strict Pull-ups

    400m run 1 min air squats

    2:15 given for the run rest is time you have left

    45sec rest after the max 1 min (Rounds start every 4mins)