Week of November 11th

Guys, the Open has come to a close and we are sad to see it leave but could not be more proud of everyone and how they have done! Dont forget, anyone needing to retest or still needing to do 20.5 tomorrow, make sure you reach out to a coach to let them know when you’ll be in. Also, DONT FORGET TO PUT IN YOUR SCORES!!!!

Monday

Every 2:30 for 5 sets:

-4 Chest to Bar Pullups, add weight if possible

7:00 AMRAP

-7 Box Jump overs, RX (24/20)

-7 Pullups, can scale up to bar muscle ups if possible

Tuesday

EMOTM for 32:00

Min 1: Hang Squat Cleans

Min 2: DB Bear Crawl push

Min 3: Bike or Row for Calories

Min 4: rest

Wednesday

Deadlift, one set every 3:30

-6-5-4-6-5-4

Thursday Open Gym

EMOTM for 10:00

Min 1: Ring Pushups

Min 2: rest

For Time:

-120 Double Unders

-60m Double KB front rack walk

-60 Toes to rings

-60m Double KB front rack walk

-120 Double Unders

Friday

For Time:

-400m Run

-50 DB Box Stepups

-400m Run

-50 KB Swings

-400m Run

-50 Goblet Squats

-400m Run

-5 Legless Rope Climbs

-400m Run

Saturday

TBD

Go check out our member of the month for the month of November by clicking here! You’ll like it for sure.