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“The Chin Strap” – Sunday 12-1

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Partner WOD:
AMRAP 16:
10 Burpees Over Medicine Ball
15 Wall Balls (20/14#)

*Alternate work every minute with your partner. Always start a new round when switching.

Level 2:
Partner WOD:
AMRAP 16:
10 Burpees Over Medicine Ball
15 Wall Balls (20/14#)

*Alternate work every minute with your partner. Always start a new round when switching.

Level 1:
Partner WOD:
AMRAP 16:
10 Burpees Over Medicine Ball
10 Wall Balls (14/10#)

“Chow Down” – Friday 11-29

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BLACK FRIDAY HOURS!!!

8:30AM and 9:30AM CLASSES ONLY!!!

Normal schedule resumes on Saturday

For Time:
50 Box Jump Overs (24/20″)
200 Double Unders
25 DB/KB Box Step Overs (70/53#) (20″)*

*Use two KB/DBs

Level 2:
For Time:
50 Box Jump Overs (24/20″)
100 Double Unders
25 DB/KB Box Step Overs (53/35#) (20″)*

*Use two KB/DBs

Level 1:
For Time:
50 Box Jump Overs (20/14″)
150 Single Unders
25 DB/KB Box Step Overs (25/18#) (20″)*

*Use two KB/DBs

“Brownie Troop” -Wednesday 11/27 *No 7pm Class*

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Warm Up:
Stretch/Dynamic

WOD
For Total Time:
2x 1000/800m Row
– Rest 1:00 btw. sets
4x 500/400m Row
– Rest 1:00 btw. sets
…then
10x 100m Row
– Rest :30 btw. sets

Level 2:
For Total Time:
2x 1000/800m Row
– Rest 1:00 btw. sets
4x 500/400m Row
– Rest 1:00 btw. sets
…then
8x 100m Row
– Rest :30 btw. sets

Level 1:
For Total Time:
1x 1000/800m Row
– Rest 1:00
2x 500/400m Row
– Rest 1:00 btw. sets
…then
6x 100m Row
– Rest :30 btw. sets