Nov. 28, 2016

Warm Up: Row & Airdyne 

Mobility/Foam Roll 

Clean Drills w/barbell 
Jerk Drills w/barbell 

Strength: 
Clean & Jerk 
Front Squat 

WOD 
3 minute: 
21 OVHS (95/65) 
21 Lateral Burpees over Rower 
Max Calorie Row 

rest 3 minutes 

3 minute: 
18 OVHS (115/80) 
18 Lateral Burpees over Rower 
Max Calorie Row 

rest 3 minutes 

3 minute: 
15 OVHS (135/95) 
15 Lateral Burpees over Rower 
Max Calorie Row

Nov. 24, 2016

HAPPY THANKSGIVING 

Please bring item(s) to
donate to the women's shelter.

WOD
"THE GOBBLER"

Partner up - Resting Person holds a KB

100 Airdyne Strokes
100 Sit Ups
400 M Row
50 Hand Slap Push Ups
100 Airdyne Strokes
50 Box Jumps (20")
400 M Row
50 Barbell Press
100 Airdyne Strokes
50 Wall Balls 
400 M Row
30 Burpees

REMINDER: 
Bring Family/Friends on Friday.
Classes Friday 7:30 & 9:00. Open Gym 10:00 to 1:00
Closed Saturday.