11/12 Monday

SWOD: 12:00 to max Front Squat METCON: 3 RFT  50 Abmat Sit-Ups 15 Toes to Bar  50 Flutter Kicks (1,2:1 1,2:2 1,2:3…) 15 Front Squats at 75% of max  

11/9 Friday

SWOD: 12:00 to a max deadlift  METCON: Max plank hold Max Toes to bar in 2:00 Max HS hold  Max distance HS walk in 2:00  Max deadhang Max pull-ups in 2:00  Max deadlift hold 225/155 Max clean and jerks in 2:00 135/95...

11/8 Thursday

METCON: Rounds until satisfied: 1 Turkish Get-up left  1 Turkish Get-up right  1/2 mile Airdyne 75 Air Squats  ****No 5am class, no RSVPs as of 8pm****