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****  

11/2 Friday

SWOD: 12:00 to a max OHS  METCON: For as long as possible begin a new “round” every 3:00  One “round” consists of 2 rounds of  10 OHS 95/65 10 KBs  @3:00  2 rounds of  12 ohs  12 KBs  @6:00 2×14/14 @9:00 ...