TUESDAY 11-8-16

NORMAL SCHEDULE FOR TUESDAY NOV 8th.
FRIDAY NOV 11th Veterans Day we will only be having 1 Class which will be at 8AM, all other classes on Friday will be cancelled.  Friday we will be doing three Wise Men tribute hero WOD you can sign up to their website to make your donations.

WARM UP
400 m run
2-3X
Inchworm
Bearcrawl
Step ups
10 KB goodmornings
10 sec chin up hold

STRENGTH
5 Sets X 2-3 REPS
-Strict Weighted Pull-UP
-Dips off the RACK bar
-Max L-SitHold

WOD
Three rounds for time with 2 min Rest in between rounds with a running clock for time.
10 Power Cleans (155/105 lbs)
10 Burpee
10 Box Jumps Overs (24″/20″)

2 min Rest

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