Saturday 28 Nov - 3 Rnd - 10 Push Jerk (60/40), 5 MuscleUp, 2 Rope Climb, 400m Run

Friday 27 Nov - Back Squat - 1RM and 4RM

Finisher - 5 Min AirBike

Thursday 26 Nov - 10-1 - Power Snatch (50/35), Front Rack Lunge (50/35)

 

Mobility - 3 Rnd - 30 sec Wall Facing HandStand Hold, 20 sec Hollow Rock Hold, 20 sec Superman Hold, 10 Scap PushUp, 60m Slow Jog.
Strength - Power Snatch

Wednesday 25 Nov - 7 Rnd - 7 Power Clean (40/30), 7 Thruster (40/30), 7 Bar Facing Burpee

 

WOD courtesy of CrossFit.com
Mobility WOD - 3 Rnd - 1 Min Plate OverHead Hold, 30sec Bar OverHead Hold

Strength - Clean

Tuesday 24 Nov - 21-15-12-9-6-3 - Dumbbell Snatch, Box Jump Over. Every Minute, On The Minute - 20m Shuttle Run

 Strength - Front Squat

Monday 23 Nov - 6 Rnds - Every 2:30sec - 200m Run, 5 Burpees. EMOM 12 Mins - Odd - 10 Barbell Row, 7 Strict Toes To Bar. Death by Plate Push

This weeks programming is bought to you by Samantha Drescher!

Sunday 22 Nov - Open Gym 2-4pm