WODs 11.6.17 - 11.10.17 - 6th Annual Grinch Games is December 16th!

The holiday season is upon us!  Such a great time of year!  My favorite event of the year is Grinch Games. This is an event that you don't want to miss. If you are participating in our classes you are ready for Grinch Games. The event will be December 16th and is for members and special guests only.  For details and to register Click here

Monday

Conditioning
5 Rounds on the 4:00: 
400 Meter Run
1 Round of “DT” (155/105)

Tuesday

1000 Meter Row

30 Burpees

500 Meter Row

20 Burpees

250 Meter Row

10 Burpees

* Extra work outside of class

Midline
2 Rounds For Quality: 
40 GHD Sit-Ups
20 Back Extensions
Accumulate 1:00 L-Sit

Wednesday

1. Deadlift
6×3
Climbing in weight

2. Conditioning
3 Rounds:
7 Ring Muscle-Ups or 2 Pull ups and 2 dips
50 Air Squats
10 Hang Power Snatches (115/80)

Thursday 

50-40-30-20-10

Box Overs 24/20

Double Unders

Sit ups

Friday

Teams of 3
AMRAP 7:
50 Front Squats (115/95) 
50 Front Squats (155/135)
AMRAP Front Squats (205/155)
Rest 3:00
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105) 
AMRAP Bench Press (185/115) 
rest 3:00
AMRAP 7: 
50 Pull Ups
50 Ring Dips
AMRAP HSPU

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