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Wednesday, November 20th, 2019 Weightlifting SWOD: Back Squat 15 minutes to build to a heavy complex of:1 Pausing Back Squat (3 Seconds)1 Back Squat Metcon

Tuesday November 19th, 2019 Metcon WOD: Metcon (Time) Teams of 212 Rounds For Time:12 Alternating Dumbbell Snatches (50/35)12 Lateral Burpees Over Dumbbell12 x 10 Meter

Monday, November 18th, 2019 Weightlifting SWOD: Snatch 15 minutes to build to a heavy:1 Squat Snatch Metcon WOD: Metcon (Time) 21-15-9:Squat Snatch (95/65)Chest to Bar

Saturday, November 16th, 2019 Metcon WOD: Metcon (AMRAP – Reps) 0:00 – 10:00?1 Mile Run?Max Clean and Jerks (135/95)? 10:00 – 13:00?Rest? 13:00 – 20:00?800

Friday, November 15th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) Teams of 2AMRAP 20:50 Wallballs (20/14)40 Kettlebell Swings (53/35)30/24 Calorie Row20 Wreck Bag

Thursday, November 14th, 2019 Weightlifting SWOD: Back Squat 3 rounds of:6 Back Squats *15 minutes. Take time to build up before starting your 6 reps.

Wednesday, November 13th, 2019 Weightlifting SWOD: Shoulder Press 12 minutes to build to:1 Strict Press aka Shoulder Press Metcon WOD: Metcon (Time) 5 Rounds:200 Meter

Tuesday, November 12th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) 3 x AMRAP 4:15 Burpees21 Power Cleans27/21 Cal Row *Rest 4 Minutes Between

Monday, November 11th, 2019 Metcon WOD: Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of:10 Push Press, 115#10 Kettlebell Swings, 53#10 Box Jumps, 24″ In

OPEN GYM Metcon WOD: Metcon (Time) 3 Rounds:5 Strict Handstand Push-ups5 Strict Pull-ups10 Dumbbell Strict Presses10 Dumbbell Bent Over Rows (Each Arm) 70/50 Calorie Assault