Tuesday, November 10th

Warmup: Athlete’s Choice

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Strength: Bench Press 6x6

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WOD: 10! of

Hang Cleans 135/95#

Deadlifts 135/95#

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Endurance: Meet at ECF @ 530 am

3x Death by Burpees + 10 meter Sprints

Joe Kusnitz
Monday, November 9th

Warmup: Athlete’s Choice

++++++++++++++++++++++

Strength: Front Squat 6x6

+++++++++++++++++++++++

WOD: For Time

50 wall balls,

6 Pullups

40 cal row,

8 Pullups

30 KBS,

10 Pullups

20 wall balls,

12 Pullups

10 cal row

Joe Kusnitz
Saturday & Sunday, November 7th & 8th
Saturday & Sunday, November 7th & 8th

Super Saturday

6 Rounds for Time:

12 Box Jump and Overs,

6 Clean & Jerks 155/105#,

5 Chest to Bar Pullups,

20 Calorie Assault Bike

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Sunday

Sunday Funday @ 8 am

Open Gym 8-10 am

Plyo Skills - 3 Rounds

  • 10-15 Pogo Jumps

  • 15 Tall Drops

  • 10 Banded Side Steps, ea side

Core Strength - 3 Rounds

  • 4x Single Arm Rollout, ea side

  • Hanging Hollow Hold

  • Weighted Plank Hold

WOD 10 Min Amrap

  • 50 Jump Rope

  • 10 Barbell Sumo DL High Pull

  • 10 Lateral Up and Overs

Joe Kusnitz