November 23 - 27

Monday
WOD. "Isabel" 
For time: 30 Power Snatches

Post. Strength & Core

Tuesday
WOD. For time:
100 DUs
30 TTB
15 Back Squat (65%)
100 DUs
24 TTB
12 Back Squat
100 DUs
18 TTB
9 Back Squat

Post. Strength & Core

Wednesday
WOD. 6 Rounds, each for time
100m Sprint
100m Farmer Carry
10 DB Push Press
100m Sprint
* Rest 2 minutes

Post. V-ups & Push-ups

Thursday - 5:30 AM Class ONLY
WOD. 4 RFT
21 Wall Ball
18 Pull-ups
15 KBS
12 HSPU

Pre or Post. Run

Friday
Open Gym or GO OUTSIDE!!! Try out our local trails, they are amazing!

--- AT HOME WORKOUTS ---

Monday
For time: 100 Alt SA Snatches (Be creative, use what you have.)

Post. 3x Overhead Carry 100 ft (Again, be creative.)
Between OH Carry sets do 30 "Super-mans" and :30 Hollow Hold

Tuesday
For time: 
:90 Cardio of choice
30 Sit-ups
25 DB Squats
:90 Cardio
24 Sit-ups
20 DB Squats
:90 Cardio
18 Sit-ups
15 DB Squats

Post. 4x 12 Bent Over Row (per arm, be creative with weights)
4x 12 Lunges/Pistols (per leg, with or without weight)

Wednesday
Same workout as gym, be creative with weights.

Thursday
WOD. 4 RFT
21 Jumping Air Squats
18 Pull-ups or "Hiccups" (1/2 burpees)
15 DB Swings (use what you have)
12 [Handstand} Push-ups

Friday
GO OUTSIDE!!! Try out our local trails! They are amazing!