11/21/14

Friday November 21st

Warm Up

PVC FUN

  • 10 front squats
  • 10 shoulder shrugs
  • 10 back squat
  • 10 shoulder press
  • 10 Lunges
  • 10 pass thrus

Skill

Jumping Pull Up 

 

Strength

10 Minute EMOM

2 Thrusters Each Minute

Start @ 65/35 - +10 lbs each minute

 

WOD

“Filthy Fifty”

 

For time :
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds /35
50 Good mornings 45/35
50 Wall ball shots, 20 pound ball/14
50 Burpees
50 Double unders

 

Score: Heaviest 2 Rep Thruster/TIME

Level 1: SCALE AS NEEDED

THANKSGIVING SCHEDULE****

Wed. 11/26   8:30 AM and 1:00 PM only!!

Thurs. 11/27  NO CLASSES!! enjoy your THANKSGIVING!!

Friday 11/28   1:00 pm ONLY!!

Sat.  11/29    Come join us for the DogTown Throwdown!!!  8:30 AM!!!