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WEDNESDAY – NOVEMBER 28TH, 2018

10 Min EMOM 1 Thruster 6 Jumping Split Lunges For Time: 30 Thrusters 75/55 30 Back Rack Alternating Step Back Lunges 20 Thrusters 20 Back Rack Alternating Step Back Lunges 10 Thrusters 10 Back Rack Alternating Step Back Lunges

MONDAY – NOVEMBER 26TH, 2018

Back Squats 4 Sec Down, Explosive Out Of The Bottom 4-4-4-4 For Time: 50 Wall Balls 20/14 30 Alternating Dumbbell Snatches 30/35 40 Wall Balls 30 Alternating Dumbbell Snatches 30 Wall Balls 30 Alternating Dumbbell Snatches

FRIDAY – NOVEMBER 23RD, 2018

With a Partner Complete (30 Min Time Cap) 100 Pull-Ups (Each time Partner A comes off the bar complete 8/10 Calories on the Rower then partner B can go. Alternate like this until 100 Pull-Ups are completed.) Rest 5 Min… Read more »