11.22.17

Class Hours Today:
6am, 12pm, 4pm

8min EMOM:
1 Power Snatch +1 Squat Snatch(70-75% of Power Snatch)(weight change after 4min)

For Score:

3min AMRAP:
10 Wallballs (30/20)
5 Burpees 

-Rest 1 min

5min AMRAP:
20 Wallballs (30/20)
10 Pullups

-Rest 2mins

3min AMRAP:
10 Wallballs (30/20)
5 Burpees 

11.20.17

Holiday Week Hours:
Mon- Regular
Tues- Regular
Wed- 6am, 12pm, 4pm
Thur- 9am
Fri- 9am,10am
Sat- Open gym 9:00-11:30am

12min EMOM:
2 Squat Cleans + 1 Shoulder 2 Overhead

For Time:
400m Run
100 Push ups
400m Run
*10min Time Cap
*Modify as Needed

11.15.17

Holiday hours for next week:
Monday-Regular Hours
Tuesday-Regular Hours
Wednesday- 12pm, 4pm only
Thursday- 9am only
Friday- 9:00am, 10:00am

8 sets of:
1 Power Snatch + 1 Squat Snatch (55-75%)

7min AMRAP:
8 C2B Pullups
30 DU
12 Power Snatches (75/55)
*Modify as Needed