Friday, November 29th

Class only at 9 am, opening training 10-12pm

Strength

Tempo Front Squat

*5 Seconds Down
*2 Second Pause *Aggressively Stand
9 Sets of 1 Rep:

Sets 1-3 @ 60% of 1RM

Sets 4-6 @ 64%

Sets 7-9 @ 68%

Conditioning

“Singled Out”

3 Rounds:
1:00 Wallballs (20/14)

1:00 Alt. Dumbbell Snatches (50/35)

1:00 Box Jumps (24/20)

1:00 Single Arm Dumbbell Clean & Jerks (50/35)

1:00 Calorie Row

1:00 Rest

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD