11.30

Regular gym hours tomorrow

6am/430/530/630

No Oly Class for 11/30 & 12/7. Trevor will be in Cape Town South Africa coaching a seminar. Regular Performance WOD will be instructed.

A1. Front Squat 5.3.5.3
A2. DB bent over rows @ 4022 x 5 x 4
A3. Bottoms up 90/90 kb carry x 100’x4 (50’ per side)
+
4 minute amrap
150m row
SA DB push press x5/side 55/35

rest 2 minutes

4 minute amrap
DB front rack squats x 10, 50/35# per hand
Push ups x 5

rest 2 minutes

4 minute amrap
Box jumps w/ step down x 10
Sit ups x 10

rest 2 minutes

4 minute amrap
AB Calories x 10
Squat jumps x 7