WOD | November 21, 2016

WOD:

  AMRAP 7

    3,6,9...

    TTB

    HSPU

  *Rest 4 minutes

  AMRAP 7

    3,6,9...

    Box Jump (24/20)

    KB Swing (70/53)

     

EXTRA WORK:

  Weightlifting: OFF

  Conditioning:

    4 Rounds

      10/8 Cal Bike

      5 x Power Clean & Jerk (165/115)

    *Rest 5 minutes

  Therapy:

    Accumulate 100 Band Pull Aparts

 

BOX INFO: 

  "Bring a Friend, Teach a Friend" Day: Saturday 12/3 @ Both locations 8am/9am

   Holiday Party: 12/16 @ Conshy

   In House Comp: 1/28 @ FW