Saturday, November 27

"Good for Them" - An essay on healthy competition....(Mountain Tactical)

December Battle of the Boxes partner WOD and social - Next Friday evening, starting at 6pm! We hope you'll come to participate or just come hang out and socialize. If you want to participate with a partner, please complete THIS FORM. If you want to workout and don't have a partner, throw your name on the gym's whiteboard or just let us know. We'll hook you up with someone! This is a SUPER casual event. No judges, just for fun. We're also taking donations for our coaching development program as part of the event and holding a paleo/byob potluck for those that want to eat and/or share some food. 

Rebuild: 8:30a

Community WOD: 9:30a

Rebuild:

A)

Every 2 mins for 12 mins, alternating between:

12 Alt KB Hang Snatch

6 L/6 R PVC Quadruped Y Raises @1215

B)

Seated DB Hammer Curls; 2020; 8-10reps; Rest 75sec

Lying DB Tricep Extensions; 2020; 8-10reps; Rest 75sec

DB Pull Over; 20X0; 10-14reps; Rest 75sec and back to 1

C) 

Hollow Rocks or Hold: 30-60sec unbroken, rest 60-90sec

Ring Plank; 30-60sec unbroken; rest 60-90sec

Community WOD:

2-Person Partner workout

Run, 800 m (together) (Rx+: w/Sandbag or DBall)

-- then –

AMRAP of:

(Teams split work any way they choose)

50 Burpees

40 Box Jump Overs

30 Pistols (Air Squats)

20 Kettlebell Swings

10 DB Pull Throughs

At 25:00, the AMRAP ends, and teams finish with:

4 Post Runs (alternate reps) (Rx+: w/Sandbag or DBall)