WOD for 11/23/16

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WOD:

10 Minute AMRAP

10 DL (225/155)
2 Rope Climbs (8 Strict Pull Ups, 15 Ring Rows)
10 MBC (25/20)

—-rest 3:00—-

7 Minute AMRAP

“Ariana”

25-20-15-10-5
Wall Balls
5-10-15-20-25
Cleans (135/95)

Reminder:

CLOSED TOMORROW

ONLY 9AM FRIDAY

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WOD for 11/21/16

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WOD:

2 Person Teams:

In 4 Minutes Row as many meters as possible

In 3 Minutes perform as many push ups as possible

In 2 Minutes perform as many back squats as possible (95/65)

In 11 Minutes perform as many COMPLETE rounds of “Cindy” as possible

*there will be not rest between each station, 20 working minutes
*both partners may work at the same time for push-ups, back squats, and “Cindy”, rowing will be split between the two partners 1 works 1 rests

REMINDER THIS WEEK:

Wednesday – Regular AM CLASSES ONLY

Thursday – CLOSED

Friday – 9am class ONLY