Thursday, November 30th 2017


A) 4x500m row.

I-go-you-go with partner. Start at moderate effort and increase pace each interval

*20 minute cap

B) Open WOD 16.1 (modified for space)

20 minute AMRAP:

8 alternating overhead lunges (95/65lb)-8 bar facing burpees-8 overhead lunges-8 chest to bar pullups.

Metcon Class


American kb swing (53/35lb)-kb goblet clean-single arm kb push press-box step over (holding kb)(20/18″ box)

*For single arm kb push press, do total reps, so for round of 20, 10/side.