Tuesday, November 28th 2017


A) 4×8 front squat @65%. Superset w/8 db lat rows/side.

B) 60 wallballs-30 american kb swings (53/35lb)- 15 knees to elbows-30 db push press (35/25lb)-60 double unders

*Any time you break a set, perform 5 burpees before continuing.


70/53lb kb and 50/35lb dbs

Metcon Class 

A) 5 rounds:

500m row + 25 jumping air squats + 20 OH plate situps + 15 hand release pushups

B) Accumulate 3 minutes hanging from bar.

Everytime you drop 10 burpee tuck jumps before continuing