Strength
6 x 4 @ 85% Back Squat

MetCon (Reps)

20 sec DL / 10 sec Rest / 20 Sec Sit Ups / 10 Sec Rest 
20 sec Power Clean / 10 sec Rest / 20 Sec Sit Ups / 10 Sec Rest 
20 sec Front Squat / 10 sec Rest / 20 Sec  Sit Ups / 10 Sec Rest ​
20 sec S2OH / 10 sec Rest / 20 Sec Sit Ups / 10 Sec Rest ​
20 sec C&J / 10 sec Rest / 20 Sec Sit Ups / 10 Sec Rest ​
20 sec DL / 10 sec Rest / 20 Sec Sit Ups / 10 Sec Rest 
20 sec Power Clean / 10 sec Rest / 20 Sec Sit Ups / 10 Sec Rest 
20 sec Front Squat / 10 sec Rest / 20 Sec Sit Ups / 10 Sec Rest ​
20 sec S2OH / 10 sec Rest / 20 Sec Sit Ups / 10 Sec Rest ​
20 sec C&J / 10 sec Rest / 20 Sec Sit Ups / 10 Sec Rest ​

L2 = 95/ 65
L3 = 135 / 95

MetCon (Rounds)
8 Min EMOM 

7 KBS (Russian)
6 Goblet Squats
5 Burpees

L2 = 53 / 35
L3 = 70 / 53
L4 = 88 / 70

8am - Comp WOD

WOD 3a & 3b – 20 min timeclock 
A – Up to ALL players
13 Min Timecap For Reps Completed (don’t expect to finish)
30 Ground-2-OH 95/65
15 TEAM Burpee-Box Jumps (everyone who participates in Section 3a must do burpees)
30 Ground-2-OH 115/75
15 TEAM Burpee-Box Jumps (everyone who participates in Section 3a must do burpees)
30 Ground-2-OH 135/95
15 TEAM Burpee-Box Jumps (everyone who participates in Section 3a must do burpees)
30 Ground-2-OH 155/115
15 TEAM Burpee-Box Jumps (everyone who participates in Section 3a must do burpees)
Then… 1 min rest before starting section B
B – Up to 4 Players (can use less than 4)
AMRAP in 6 Min
15 Wallballs 20/14
15 Box Jump Overs 24/20″
Floater WOD a & b 10 Min Clock (choose time of competition on sign-up sheet, 1st come 1st serve)
(A&B are at the same time)
A – All Players
10 Min AMRAP
4 min Sled Push 60 ft Down & Back 45lbs (45lb bumper)
3 min Sled Push 60 ft Down & Back 90lbs (2x45lb bumper)
3 min Sled Push 60 ft Down & Back 115lbs (2x45lb & 1x25lb bumper)
B – All Players
While Rowing Max Calories on 2 Rowers for 10 min
*You need at least 1 person pushing the sled and 2 people rowing at all times. Switch players anytime.
*Two Scores – 1) Max rounds of sled pushes & 2) Total calories on both rowers added together.

9am OLY Class

10am- WOD
 *Teams of 2 

25 min AMRAP

- 40 DU / 120 Singles 
      * Hollow Hold
- 40 Bench Press (135 / 95)
       * Hold Goblet Squat (Hip crease @ knee height)(70  / 53)
- 40 GHD Sit Ups
       *  Hold Superman 
- 4 Rope Climbs
       * Hold Bent Over Row Position (135 / 95)
- 40 KBS (American)
       * Hold plank

*Both Partner Run 200m between round.

MetCon (Time)
"Badger"

3 Rounds

30 Squat Cleans (95/65)
30 Pull Ups
800m Run

Un-MetCon (Rounds and Reps)
600 min AMRAP

1  Happy family moment.
1 Awkward family moment.
2 People that you've never seen before or don't remember.
1 Super long Thanksgiving prayer. 
4 Moments of waiting for someone to finish serving themselves w/ the dish that you want.
40 Mins of Overeating 
20 Mins of feeling stuffed.

Buy Out....

At least one moment to thank God for the family, friends, and others who impact us with their presence to make our lives what they are.

A shot from the last place. #tbt

MetCon (Reps)
Tabata Bench Press 

L2 = 115 / 85
L3 = 155 / 105

MetCon (Time)
6 Rounds

15 Push Press
15 Med Ball Sit Ups
15 Goblet Squats

L2 = (95/65) (14/10) (53/35)
L3 = (115/ 85) (20/14) (70/53)

MetCon (Reps)
4 Min AMRep

DU / JR x 3

Skill / Strength
8 Min EMOM

4 Pause Method Deadlifts (Pause 2 seconds at mid-shin and 2 seconds above the knee) @ 70%

(3 Min Rest)

MetCon (Rounds and Reps)
8 Min AMRAP

1, 2, 3, 4...

Cluster (Clean + Thruster)
* 8 Ring Dips / 12 Plyo Push Ups

(3 Min Rest)

MetCon (Time)
5 Rounds

10 Ring Rows w / feet elevated on box
15 Squat Jumps w/ fingers locked behind head
50 Flutter kicks