04 Dec WOD- Tuesday, Dec 5

This Saturday- 90 min Rowing Clinic! Come and learn how to start perfecting your technique to be able to more efficiently. See event details here.

Strength:

Strict press 5×1 @90%
E2M

Benchmark WOD:

“Amanda”
9-7-5
Muscle Up
Squat Snatch @ 135/95

Scaled:
21-15-9 Ring Dips
9-7-5 Squat Snatch

Lv1: 75/55
Lv2: 105/70
Lv3: 135/95

6pm Lite N Tite
Strength:

Alternating 4rds
-Double KB Bent Over Row x 8-12
-floor seated DB shoulder press x 8-12

WOD:

21-18-15-12-9-6
Air Bike Cal
Burpee Box Jump Overs

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