November 2017

Runs, Rows, & Front Squats
-1st 3min = 200m Run or 200m Row For Time
-2nd 3min = Front Squat 7@75%
-3rd 3min = 400m Run or 400m Row For Time (opposite of last) MRX 300m
-4th 3min = Front Squat 6@80%
-5th 3min = 200m Run or 200m Row For Time
-6th 3min = Front Squat 4@85%
-7th 3min = 400m Run or 400m Row For Time (opposite of last) MRX 300m
-8th 3min = Front Squat 3@87%
-9th 3min = 200m Run or 200m Row For Time
-10th 3min = Front Squat 3@87%
**Athletes can start with Run/Row portion or Front Squat portion**
Post results for each 3 minutes to responses.

Holiday Hours:

Wednesday, November 22nd: 5:00am, 6:00am, 9:30am and 12:00pm.  ALL afternoon classes are canceled. 

Thursday, November 23rd: ALL classes are canceled.  HAPPY THANKSGIVING!

Friday, November 24th: 8:00am and 9:30am.  ALL other classes are canceled.

Main Site WOD
5 RFT:
-20 WallBalls 20/14 10′ MRX 20/10 9′
-20 SDHP 75/55 MRX 65/45
-20 Box Jumps 20″ MRX Step-Ups Okay
-20 Push press 75/55 MRX 65/45
-20cal Row
Rest 1 minute after each round

Post time to responses.

*This is basically a Task Priority 5 round / Championship Fight Gone Bad*
*Athletes can pick which exercise station to start at, but must rotate in order as listed from their start position*

For Time:
-Run 200m
-21 Pull-ups RX+ C2B
-Run 200m
-15 T2B
-Run 200m
-9 Power Snatch 95/65 RX+ 115/75 MRX 75/55
-Run 200m
-7 Hang Squat Snatch
-Run 200m
-5 Squat Snatch

Post time to responses.

For Time:
-15/12 cal Row or A Bike
-25 Bar Dips RX+ Ring Dips
-20 Burpee Box Jumps/Step-ups 24/20″ RX+ 30/24″
-15/12 cal Row or A Bike
-25 S2O 95/65 RX+ 115/75 MRX 75/55
REST 1min
-15/12 cal Row or A Bike
-25 Bar Dips RX+ Ring Dips
REST 1min
-20 Burpee Box Jumps/Step-ups
REST 1min
-15/12 cal Row or A Bike
-25 S2O 95/65 RX+ 115/75 MRX 75/55

Post total time minus 3 minutes(rest) to responses.