Wednesday November 22nd

Nov. 21

WOD
AMRAP 12
8 Toes to Bar
3 Squat Snatch (Heavy - 75% 1RM)
6 Shuttle Runs

—Rest 2:00—

9 - 6 - 3
Bar Muscle Ups
Devils Press Thrusters

D - Choose Weight, seated pull up + push up
F - 35/20s, pull up + ring dip
P - 50/35s

—Rest 2:00—

7:00 to Build up…
2 Deadlifts
+ 2 Power Cleans
+ 2 Shoulder to Overhead

SWEAT STEADY
EVERY 10:00 x 3
200m Run
4 Hand over Hand Sled Pulls
400m Row
4 Rope Pulls
800m Bike
16 DBL KB Deadlifts

Ashley Mathewson

Thursday November 23rd