Fun Friday WOD for 13Nov2015

Here is the class schedule for the next week, Friday Nov. 13th – Friday Nov. 20th:

Fri – Nov. 13th – 9a/Noon
Sat – Nov. 14th – 9a TEAM WOD
Sun – Nov. 15th – 9a
Mon – Nov. 16th – 6:30a/9a/5:30p/6:30p
Tues – Nov. 17th – 6:30a/9a/5:30p/6:30p
Wed – Nov. 18th – 6:30a/9a/5:30p/6:30p
Thurs – Nov. 19th – 6:30a/9a/5:30p/6:30p
Fri – Nov. 20th – 9a/Noon

Basically the schedule is the same minus Noon and 4p classes.

– WOD for 13Nov2015 –
::Strength:: E2OM for 10 Mins:
– 5 sets of the following complex:
– 1 Push Press
+ 2 Push Jerk
+ 3 Split Jerk
(Work up to a max)
::Conditioning::
– In no particular order complete the following:
– 400m Run + 20 Russian KBS (53#/35#)
– 500m Row + 20 Russian KBS
– 30 Airdyne Cals / 20 Cals for Women + 20 V-Ups
– 100 Double Unders / 200 Singles + 20 V-Ups
X 2
*Athletes will start at whatever station is available and rest as needed*

Classes at 9a/Noon

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