Friday November 24th

Nov. 23

SKILL
15:00
To Build Up to a Heavy:
Double Squat Clean (Touch n Go)

WOD
FOR TIME:
Broken up any way
100 Russian Twists
80 Calories (Any Machine)
60 Pull ups
40 D Ball Over Shoulder

D - Choose a Heavy Ball, Seated/Banded Pull ups
F - 100/70
P - Chest to Bar, 150/100

SWEAT
AMRAP 4
20 Russian KB Swings
50 Skips
—Rest 1:00—
AMRAP 4
10 KB Deadlifts
50 Grasshoppers
—Rest 1:00—
Repeat

STRENGTH
4 SETS:
12 Supinated DBL DB Bent Over Rows
:30 Plate Straight Arm Steering Wheel

Ashley Mathewson

Monday November 27th