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THURSDAY – NOVEMBER 15TH, 2018

Mobility 10 Min Shoulder Mobility Overhead Squats (do not overload your 2’s, go heavy but do not compromise form) 7-2-7-2-7-2 For Time: 50 Jumping Lunges 30 Plate Press 45/25 30 Jumping Lunges 20 Plate Press 45/25 10 Jumping Lunges 10… Read more »

MONDAY – NOVEMBER 12TH, 2018

Hero WOD McGhee 30 Min AMRAP 5 Deadlifts 275/185 (If using a lighter weight total foot pounds moved must equal 275/185 x 5=1375/925 per round, example if using 225 you must complete 6 deadlifts per round.) 13 Push-Ups 9 Box… Read more »

FRIDAY – NOVEMBER 9TH, 2018

For Time w/ Partner 800/700m Row 150ft Synchro Overhead Walking Lunge 45/25 800/700m Row 30 Synchro Toes-To-Bar 800/700m Row 50 Box Jumps (split evenly) 800/700m Row 50 Back Squats from the rack 185/135 All weights and bars can only be… Read more »

THURSDAY – NOVEMBER 8TH, 2018

(Downstairs) SOTS Press 3-3-3 Snatch Balance 3-3-3 Snatch 20 Min to find 1RM Squat Snatch (No more than 2 failed attempts) If not proficient in a Squat Snatch 1 Above the Knee Hang Power Snatch

FRIDAY – NOVEMBER 2ND, 2018

Skill Work 10 Min EMOM 5-7 Toes-To-Bar (work on stringing them together, no rolling) Death by Wallball 20/14 (or with Kent Death by Air Squat) We’re doing Death by Wallball to support our member Kent Breedlove who has been consistent… Read more »