WOD

Nadine

“Upchuck”
5, 2 Minute Rounds:
10 Burpees
200 Meter Run
Max Rep Burpees
3-minute rest between rounds

Box Brief:
Take some time this week to roll out or stretch your sore muscles.

Brett & Jisela

Rob C

“Walking Dead”
4 Rounds:
21 Deadlifts (155/105)
15 T2B
9 Strict HSPU
150 Foot walking lunge

Box Brief:
Happy Monday!

Chris G

Rajah

 “Gainz Train”
16 Minute AMRAP:
4 Snatches (135/95)
8 Bar facing burpees
12 C2B pull-ups
Increase weight (20/10) after every third round

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

George

Stephanie

“Designated Driver”
3 Rounds: teams of 3
4 Minute Row for Calories
2 Minute Bike for Calories
2 Minute Shuttle Runs
Rotate stations every 4 minutes

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

Lino

Josh, Jenna & Rick

Deadlift
Build to a heavy set of 1

4 Rounds:
20 seconds on, 10-seconds rest (each)
Hollow rocks
Banded sledge hammer (left side)
Hollow rocks
Banded sledge hammer (right side)

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

Stephanie

Chad & Brandi

 “Easy Day”
5, 2 Minute AMRAP’s:
80 Double unders
Thrusters
2-minute rest

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

OJ

Chase

“Right Hook”
18 Minute AMRAP:
25 Russian KBS (72/53)
25 Sit-ups
250 Meter row
25 Sit-ups

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

Eli & Jason

Jason M

Back Squat
4 – 4 – 4 – 4 – 4 – 4

“The Upside Down”
For Time:
3 Minute handstand hold
100 Air squats
50 Meter handstand walk
100 Air squats
30 HSPU

Box Brief:
Thanksgiving Schedule:
Thursday (Thanksgiving) – Only a 8:30 and 9:30am class.
Friday & Saturday – Closed

Stephy