Saturday 12/02/2023

WOD
"Walk this Way"
Teams of 2 For Time:
7 Sets (each)
300/250m Row
5 Squat Snatch 135#/95#
-Partner 1 completes a full round before switching with Partner 2-

Friday 12/01/2023

Strength
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

* Work up to a Heavy, Unbroken set

WOD
"I love Rock ‘N Roll"
For Time:
150 Double Unders
50 Handstand Push Ups
100 Double Unders
10 Wall Walks
50 Double Unders

Thursday 11/30/2023

WOD
"Smells like Teen Spirit"
3 Rounds For Time:
30/24 Calorie Row
30 Kettlebell Swings 55#/35#

Accessory Work
Core Work:
4 sets:

30 Heel Taps (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)

*Rest 1:00 beteen sets

Wednesday 11/29/2023

Strength
2 Snatch Push Press + 1 Overhead Squat:

- Work up to a heavy complex in 10-12 minutes

WOD
"Livin’ on a Prayer"
6:00 AMRAP
8/7 Calorie Air Bike
2-4-6-8. . .  Burpees Box Jump Overs 24"/20"

-rest 4:00-

6:00 AMRAP
6 Burpees Box Jump Overs 24"/20"
2-4-6-8. . . Calorie Air Bike

*Score is total reps