FRIDAY 12-6-19

SWOD – PUSH PRESS – 5-3-1 – (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 3 CYCLE 2 WOD 12 MIN AMRAP 7 BENT OVER ROWS 85/55 7 TOES 2 BAR 15 SIT UPS

THURSDAY 12-5-19

WOD 10-9-8-7-6-5-4-3-2-1 FRONT SQUATS 95/65 BURPEES 200 M RUN AFTER EACH ROUND

WEDNESDAY 12-4-19

SWOD – DEADLIFT – 5-3-1 – (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 3 CYCLE 2 WOD 5 ROUNDS 5 PULL UPS 7 PUSH PRESS 95/65 12 BOX JUMPS 24/20 100 M RUN

TUESDAY 12-3-19

SWOD – BENCH PRESS – 5-3-1 – (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 3 CYCLE 2 WOD 5 ROUNDS 10 KBS 55/35 10 GOBLET SQUATS 55/35 10 H.R. PUSH UPS 10 DOUBLE UNDERS

MONDAY 12/2/19

SWOD – BACK SQUAT – 5-3-1 – (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 3 CYCLE 2 WOD 15 MIN EMOM MINUTE 1 – 10 WALLBALLS 20/14 MINUTE 2 – 25 DOUBLE UNDERS MINUTE 3 – AMRAP POWER CLEANS 95/65

FRIDAY 11-29-19

CLOSED

THURSDAY 11-28-19 *HAPPY THANKSGIVING*

9:00 A.M. 5K TURKEY TROT – EVERYONE IS WELCOME

WEDNESDAY 11-27-19 (No 6:30 class)

SWOD – BENCH PRESS – 3 X 3 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 2 CYCLE 3 WOD 21-15-9 TOES 2 BAR WALLBALLS 20/14 HANG CLEANS 95/65

TUESDAY 11-26-19

SWOD – BACK SQUAT – 3 X 3 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 2 CYCLE 3 WOD 3 ROUNDS 400 M RUN 50 SIT UPS 30 OH ALTERNATING LUNGES W/PLATE 45/25

MONDAY 11-25-19

SWOD – PUSH PRESS – 3 X 3 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 2 CYCLE 3 WOD 200M RUN 10 KBS 55/35 10 GOBLET SQUATS 55/35 10 DOUBLE UNDERS