*** Blizzard ***

First class on Monday, November 26th will be 10am. Everyone be safe and warm. Substitute @ home WOD – 30:00 AMRAP shoveling snow.

Strength / Skillwork

Front Squat
5-5-5+-5-5
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
2×5 @ 65%

WOD

20:00 AMRAP
All exercises to be done with a slam ball.
One round is one time around w/ stopping at each of the following 4 stations. Do Lunges w/ slam ball to get to your next station.

1) 15 Slam ball burpees
2) 15 Russian twists (2-ct)
3) 15 Slam ball squats (Goblet hold)
4) 15 Slam ball sit-ups

RX: 20#/16#

First station of slam ball burpees will be in the area in front of the rowers, then move to russian twists in the middle of the room, then squats are by the big rig, and finish doing the sit-ups against the wall. You must lunge with your slamball to your next station. 

Elements

20:00 AMRAP
All exercises to be done with a slam ball.
One round is one time around w/ stopping at each of the following 4 stations. Do Lunges w/ slam ball between stations – hold slam ball at chest.

1) 15 Slam ball burpees
2) 15 Russian twists (2 ct)
3) 15 Slam ball squats (Goblet hold)
4) 15 Slam ball sit-ups

Elements weight: 10# for men and women.