Tuesday November 21

November 20th, 2017
by:

Black Friday Sales (Good all this week)

Extra $2 on $20 FTX Store Credit. Purchase any item today at FTX. Record it on our store sheet as usual, and write “Store Credit Special” next to your name, and you’ll get $22 worth of store credit for $20.

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Specialty Classes

Yoga at 7:30pm – 8:30pm

Strength / Skillwork

SHOULDER PRESS:
Take 5 sets to warm-up to what you think is your optimal 10 rep max (RM)
10 reps per set, rest adequately between sets.
If you fail to hit 10 reps on your heaviest set then record your 2nd heaviest weight.
Score = Total Poundage from your heaviest set of 10.
[i.e. 95# for 10 reps = 950 lbs.]

WOD

Do either the MetCon or the no measure Speed/Power – Endurance

MetCon
For time perform the following:

  • 100 Double-Unders
  • 75 Calorie Row
  • 50 Calorie Bike
  • 25 Long Shuttle Runs (1st to last beam)

Go in any order. 500 singles in lieu of D/Us is Rx as well.

Speed/Power – Endurance
6 Rounds of (No measure):

  • 3 Hang Snatch @ 80%
  • 3 Back Squats (same wt.)
  • 6 Over box Jump, 24/20″
  • Rest 1:00

Elements

Do the MetCon