WOD

Josh M.

“Shake and Bake”
For Time: teams of 2
50 – 40 – 30 
C2B Pull-ups
Ring Dips
-then-
30 – 20 – 10
OHS (135/95)
Box Jumps (30/24)

Courtney

…

“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