WOD

…

“Road Trip”
25 Minute Clock:
Run for max meters
*Every 5 minutes, stop and complete 15 burpees

Derek

Parker

Hang Squat Clean
Build to a 1 rep max

Every 90 Seconds for 15 Minutes:
3 Hang Squat Cleans @70% of today’s 1RM

Rosie

Aimee

“Temple of Doom”
3 Minute AMRAP:
50 Double Unders
15 SDLHP (75/55)
15 Push Press (75/55)

3-minute rest

3 Minute AMRAP:
40 Double Unders
12 SDLHP (95/65)
12 Push Press (95/65)

3-minute rest

3 Minute AMRAP:
30 Double Unders
9 SDLHP (115/85)
9 Push Press (115/85)

3-minute rest

3 Minute AMRAP:
20 Double Unders
6 SDLHP (135/95)
6 Push Press (135/95)

Joan

Stephanie M

“Air Ball”
4 Rounds:
20/15 Calorie Row
30 Wall Balls (20/14)
5 Bar Muscle-ups

David

Sonia & Sean

“Flip or Flop”
13 Minute AMRAP:
10 Burpee box jump overs (24/20)
10 Meter handstand walk

Box Brief:
Our next Bring A Friend Day isn’t until December 14th. Its okay if someone wants to bring a friend before the 14th if they are interested in getting started. If they ask, help them find the best workout for their first class. Stay away from advanced movements.

Enrique

Jake

“Barbara”
5 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats
Rest 3 minutes in between rounds

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Cost is $20 (paid to Ricky). Sign up sheet is on the front desk.

Brad W