STRENGTH 20 MIN FOR 4 SETS OF 3 FRONT SQUATS STRAIGHT INTO 6 BACK SQUATS Begin @ 75% of your 1RM Front Squat, increase as able. METCON 15 MIN FOR MAX CAL BIKE STARTING WITH AND E3MOM 8 THRUSTERS 115/85 8 GHD SIT UPS *SCORE IS CALORIES Make today count!
METCON TEAMS OF 2 30 MIN AMRAP (1 ATHLETE WORKING AT A TIME) 50 SHOULDER TO OVERHEAD 75/115 100 DOUBLE UNDERS 50 POWER CLEANS 100 DOUBLE UNDERS 50 DEADLIFTS 100 DOUBLE UNDERS DOUBLE UNDERS! Keep practicing! You'll get them...eventually!
CORE WORK / SKILL 12 MIN EMOM MIN 1 PLANK
MIN 2 20 ALT LEG V-UPS
MIN 3 MAX LYING WINDSHIELD WIPERS
MIN 4 REST METCON For time 100 DOUBLE UNDERS 50 CAL ROW 30 WALL BALLS 20/14 100 DOUBLE UNDERS 30 WALL BALLS 50 CAL ROW 100 DOUBLE UNDERS *20 MINUTE TIME CAP
OPEN GYM! 9-11AM Come on in and make up a WOD you may have missed out on this week! Work on a skill, get flexy or take on this hero WOD: "SEAN" U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, KY, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised e