Tuesday November 28th

Nov. 27

SKILL
4 SETS FOR QUALITY:
5 DB Strict Press (Heavy)
5 Strict Pull ups
Rest 1:00
5 Strict HSPUs
20 Shoulder Tap Push ups
Rest 1:00

*R1 - Regular
R2 - Wide Grip
R3 - Narrow Grip
R4 - Reverse(Supinated) Grip

WOD
”The Cheif”
AMRAP 3:00 x 5
3 Power Cleans
6 Push Ups
9 Air Squats
—Rest 1:00—

Start where you left off after the rest

D - Choose
F - 95/65
P - 135/95

SWEAT
E3M x 4
20 Calories
Max DB Step Ups in remaining time

STRENGTH
4 SETS:
100ft Farmer Carry
12 Gorilla Rows
20 Supermans

Ashley Mathewson

Wednesday November 29th