Monday 11-13-17

BOX BRIEF

***Starting TODAY the 9AM class is back by popular demand! This means instead of the 8:30AM and 9:30AM we will have a 9AM.***

***DON’T FORGET TO SIGN UP FOR OUR INTERNAL TEAM SERIES!**

It starts the week of November 27th and culminates in a 1 day competition on Saturday, December 9th.  Details are here and sign-up is here.

WOD

A. Max Strict Pull Ups in 1 minute or
Max Ring Rows in 2 minutes
(Compare scores to benchmark week or pre-testing week from the first week in Oct.)

B. Push Press (can be taken from rack)
Build to a 2RM in 10 minutes

C. Every 3 Minutes for 5 sets:
10 Push Press (70% 2RM from part 1, do not take from rack)
300/250 Meter Row
*Sprint through the round and rest the remainder of the 3 minute timeframe.

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