Thursday's WOD

"Weston"
Five rounds for time of:
Row 1000 meters
200 meter Farmer carry (KB)
50 meter Waiter walk, Right arm (DB)
50 meter Waiter walk, Left arm (DB)

Wednesday's WOD

Complete as many reps as possible in 7 minutes of:
Burpees

For time:
10-9-8-7-6-5-4-3-2-1 reps of;
KB Clean and press
KB OHS

Tuesday's WOD

"Diane"
21-15-9 reps of:
Deadlift (225/155/115)
Handstand push-ups

For time:
15-12-9 reps of:
Ring rows
Ring dips

Monday's WOD

Front Squat 1-10-1-20-1-30 reps

For time:
30-20-10 rep rounds of:
Double unders
KB snatch

Saturday's WOD (9:00 am only)

Bulgarian split squat 3x5

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then complete 3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Friday's WOD (9:15 am only)

Seven rounds for time of:
12 Thrusters
9 Toes-to-bar
Run 200 meters with a medicine ball

Thanksgiving Schedule

Class at 9 am only.