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Monday, November 19th, 2018 Metcon WOD: Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

Saturday, November 17th, 2018 Metcon WOD: Metcon (AMRAP – Reps) In groups of 4AMRAP 20:00Person 1- Row 12/8 caloriesPerson 2- Dumbbell shoulder press (35lbs/25lbs)Person 3-

Friday, November 16th, 2018 Metcon WOD: Scotty (AMRAP – Rounds) Complete as many rounds as possible in 11 minutes of:5 deadlifts, 315 lb.18 wall-ball shots,

Thursday, November 15th, 2018 Metcon WOD: Metcon (Time) 6 Rounds for time:6 Strict Pull Ups or (2 Rope climbs RX+)12 Front squats (115lbs/75lbs)200 meter Run

Wednesday, November 14th, 2018 Part1: Push Press In 8:00:3 Push Press Part2: Metcon (Time) At the 10:00 markFor time:21-15-9Push Press (Use 70% of part 1)Kettlebell

Tuesday, November 13th, 2018 Metcon WOD: Metcon (Time) 5 Rounds for time:20/15 calorie Air bike or row25 Goblet squats (53lbs/35lbs) (RX+ 70lbs/53lbs)30 Sit-ups

Monday, November 12th, 2018 SWOD SWOD: Power Snatch Every 1:30 for 7 sets2 Power snatch Metcon WOD: Isabel (Time) For Time: 30 Snatches, 135# /

Saturday, November 10th, 2018 Metcon WOD: Metcon (AMRAP – Reps) With a partner for time:400m Run100 Synchronized walking lunges??Back knee touch the floor and standing

Friday, November 9th, 2018 Metcon WOD: Metcon (AMRAP – Rounds) EMOM 14:00Odd: 10 Kettlebell push jerks (54lbs/36lbs)Even: 15 Burpees *Score will be total rounds completed.*Goal:

Thursday, November 8th, 2018 Metcon WOD: 2k Row (Time) Max Effort 2k Row Accessory ACC: Metcon (No Measure) 3 Rounds for quality of:0:10 High plank