Thursday 11/14/2024

/

Strength 
Hang Power Snatch + Overhead Squat 1x1
5-4-3-2-1 Hang Power Snatch + 5-4-3-2-1 Overhead Squat (build-in weight)
Set 1: 5 Hang Power Snatch + 5 Overhead Squat
Set 2: 4 Hang Power Snatch + 4 Overhead Squat
Set 3: 3 Hang Power Snatch + 3 Overhead Squat
Set 4: 2 Hang Power Snatch + 2 Overhead Squat
Set 5: 1 Hang Power Snatch + 1 Overhead Squat
*Complete each complex unbroken

WOD
"Maple Pecan Latte"
For Time:
4-8-12-16-20-24
Calorie Air Bike
Toes to Bar
-Women’s Calories: 3-6-9-12-15-18ence, Liberty, Limited Equipment, and Large Class Option
*23:00 time cap

Wednesday 11/13/2024

/

Strength 
Deadlift 2x2
2 sets x 2 Deadlift (90-95%)
-Complete a set every 3:00-

WOD
"Hot Apple Cider"
4 sets
2:00 AMRAP
20/16 Calorie Row
Max Wall Ball 20#/14# in the time remaining
-rest 2:00 between sets-
-into-
4 sets
2:00 AMRAP
10x50ft Shuttle Run
Max Burpee to Bar
-rest 2:00 between sets-
*Minimum reps to be considered Rx is 15 wall balls per set and 10 burpees per round