Wednesday 11/23/16 -"Fran"Just Kidding

November 23, 2016

For the rest of this week we will have classes at the following times:

11/24 Thursday: 9:00AM

11/25 Friday: 8:30AM, Noon, 4:00PM
11/26 Saturday: 10:00AM

 

MAIN WOD

M-1: Front Squat + Jerk 1 RM
Then 2 Sets of 2 @ 90%


M-2: 3 Rounds For Time:

15 Clean & Jerks, 95#/65#

10 Strict Chin-Ups

 

OPTIONS

Level 2:

3 Rounds For Time:

15 Clean & Jerks 75/55

10 Jumping Chin Up + Negative

 

Level 1:

3 Rounds For Time:

15 Clean & Jerks 65/45

10 Ring Rows

 

M-3: CASH OUT

2-3 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

:10 Hollow Rock Hold

 

FITNESS CLASS

F-1 Snatch + Hang Snatch 5x1 

 

F-2 For Time:

50 Wall Balls

50 Deadlifts

50 Sit Ups

50 KB Swings

--20:00 Time Cap--