Friday November 10th

Open gym Saturday November 11th at 9-11. Come down and a pick hero WOD. 

A- Front Squat                       

4 x 6 Tempo 0,0,x,1                

A little heavier than last week. Be explosive!

B- 8min EMOM                        

1-8 thrusters 105/75                                       

2- 6-8 Seated Box jumps- a little taller than usual    

C- 3min to complete             

50 WBS 20/14                      

Max reps bench press with remaining time 135/95                                      

Rest 3min in your rest you need to complete

20 dips                              

3min to complete             

40 Tall WBS 20/14                      

Max reps bench press with remaining time 135/95                                     

Rest 3min in your rest you need to complete 20 dips                 

3min to complete            

30 Heavy WBS 30/20                                                          
Max reps bench press with remaining time 135/95