Saturday, November 21, 2015

21
Nov

Saturday, November 21, 2015

Come cheer on Trevor and Bran this weekend! 
Also Lauren is lifting at Roots on Sat at 10 smile emoticon
**please note there is NO Open gym on Sunday!

**Sat. We are not cancelling the 9:45 officially but if you can make the 8:30 pls pls do. I would love to get to MBS sooner than later for Trevor and Brandon! Thanks in advance!!

Essentials

Strength/Skill:
Warm Up:

  • 15 Seconds Series

Strength:

Skill:

WOD:
With a Partner Complete AMRAP in 12 Minutes:

  • 5 Bench Press
  • 10 Yard Overhead Walking Lunge with Slamball
  • 10 Slamball

*Partners Alternate Complete Rounds

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 15 Second Series

Strength:

Skill:

WOD:
With a Partner Complete AMRAP in 12 Minutes:

  • 5 Bench Press
  • 10 Yard Overhead Walking Lunge with Slamball
  • 10 Slamball

*Partners Alternate Complete Rounds

Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

  • 15 Second Series

Strength:

Skill:

WOD:
With a Partner Complete AMRAP in 12 Minutes:

  • 5 Bench Press
  • 10 Yard Overhead Walking Lunge with Slamball
  • 10 Slamball

*Partners Alternate Complete Rounds

Additional:
  • Mobility