Wednesday 11/13

Body Armor - OTM x 12 mins

• Min 1 = 20 Hollow Tucks

• Min 2 = 10 Bent over barbell rows

• Min 3 = 10 Single leg glute bridges

WOD - 14 min AMRAP

• 10 Alt DB Snatch (50/35)

• 10 Alt DB Goblet reverse lunges

• 30 DU

• 10 Pull ups

Tuesday 11/12

Reminder that today and tomorrow we still have a few class cancelations for our morning sessions. (See photo)

Saturday - 11/16 - TT24 - Doors at 8am with a mandatory athlete briefing at 8:40am - please be here and checked in by this time (no regular classes)

Strength - Every 2:00 x 6 Sets

• 3 Deadlifts

• Build based off feel

• Tap & Go

WOD - For Time

• 500m Row

• 25 Lateral Burpees over rower

• 1,000m Row

• 25 Lateral Burpees over rower

• 500m Row

Monday 11/11

Happy Veterans Day. Thank you to all our veterans ! 🇺🇸

Normal schedule today - all classes on

HERO WOD - “HOLLEYMAN”

30 RFT

• 5 Wallballs (20/14)

• 3 HSPU

• 1 Power Clean (225/155)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Friday 11/08

Strength Day - if you PR’d last week with your back squat you will have new percentages to work with!

Part 1 - Every 2:30

• 6 x 6 Back Squats

• @ 65% of 1 RM

Part 2 - OTM x 15 mins

• 1 Power Clean

• Begin ~65-70% and build

Thursday 11/07

Today there will be no 7am and 8am classes. All others will be on

WOD - OTM x 6 rounds

• Min 1 = 100m Run

• Min 2 = :30 sec handstand hold

• Min 3 = 2 rope climbs

• Min 4 = Max DB snatch

• Min 5 = 1min rest

Score = DB snatch