Tuesday Nov 8th WOD

CLASS SCHEDULE:

FRIDAY NOV 11TH - TUESDAY NOV 15TH

FRIDAY 11/11: 5 & 6AM OPEN GYM, NO 9:30AM

SATURDAY 11/12: 8AM & 9:15AM OPEN GYM, NO 10:30AM

MONDAY 11/14: 5 & 6AM OPEN GYM, NO 9:30AM, 4:30PM OPEN GYM, NO 6PM

TUESDAY NOV 15TH: 5 & 6AM OPEN GYM

Happy Birthday Eric Ring and Meg Williams!

Strength: Split Jerk (pause 2seconds in the split)

Warm up: 2x2 55-65%

Working sets: 4 sets x 2 reps @ 75-80%

Conditioning: 4 Rounds

11 Push ups

8 Bear Complexes (95/65)

40 DB Alt Snatches or Weighted Sit ups (45/25)

1 bear complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press from behind the neck