Saturday WODs - 11/29/2014

November 29, 2014

Fun gobbler WOD today guys!!  Thanks to everyone who came out for some grueling turkey burnin!  We are back to our regular schedule tomorrow.  Here are your Saturday morning WODs...

 

Saturday Nov. 29, 2014

 

BEAST Bootcamp: 

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!

 

Unloaded WOD (9am)

 

4 RFT:

10 HSPU (sub = 10 WTF)

10 Ring Dips

200m Farmers’ Carry 35/53

 

CrossFit (10am)

 

Strength:  You’re your 3RM Back Squat

 

“Jenny”

 

Complete as many rounds as possible in 20 minutes of:

 

20 Overhead Squats 35/45

20 Back Squats 35/45

400-meter run

 

Olympic Weightlifting (11am)

 

• Clean - 75% x 3 x 5

• Jerk (hold split for 3 sec) - 75% x 3 x 5

• Back Squat - 70% x 2 x 5

• Clean Pull - 90% (of clean) x 3 x 2, 95% x 3 x 3

 

 

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