Wednesday November 22, 2017

1. Handstand Push-ups
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack

2. Conditioning
5 Rounds, On the 4:00
12 Toes to Bar
15 Deadlifts (185/135)
12/9 Calorie Assault Bike

3. Midline
2:00 L-Sit
Every break: 10 GHD Sit-Ups

We are closed tomorrow for Thanksgiving.  We will have one 9:00 a.m. WOD on Friday the 24th!

Monday November 20, 2017

1. Conditioning
“Glen”
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Thursday November 16, 2017

Conditioning
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Gymnastics Conditioning 
1-2-3-4-5-6-7-8-9-10
Unbroken Chest to Bar Pull-Ups or pull-ups

Rest 2:00

10-9-8-7-6-5-4-3-2-1
Unbroken Toes to Bar or knee to chest