Hang Squat Clean Build Up E2MOM
10 – 5 – 3 – 2 – 1 – 1
“Deadly Duke” by DB
For Time: (30min cap)
100 Double Unders
75 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’
600m Row/Run or 1.5k Bike
50 KettleBell Swings 32/24kgs MRX 24/16kgs
400m Run/Row or 1k Bike
30 Hang Squat Cleans 135/95lbs MRX 95/65
200m Row/Run or 0.5k Bike
10 Bar/Ring Muscle-Ups MRX 10 Chest to Bar
5 Split Jerk
Core Isometrics
1min Bar/Rings Dip Hold or L-Sit Hold
1min Plank Bird Dog Hold Left/Right
1min Hip Ext Hold
1min Plank Bird Dog Hold Right/Left
1min Hollow Hold
1min Bar/Rings Hang
1min High Plank Hold
*************************************************************************
THANKSGIVING SCHEDULE!
Wednesday, November 22: Regular schedule through the 11:30am class, ALL AFTERNOON CLASSES CANCELLED.
Thursday, November 23: All classes cancelled. HAPPY THANKSGIVING!
Friday, November 24: Three classes at 8am, 9am, and 10am. All other classes cancelled. We will NOT have childcare.
Saturday, November 25: Annual Iron Bowl WOD at 8am, 9am and 10am. All other classes and Open Gym cancelled. We will NOT have childcare.
Sunday, November 26: regular schedule
*************************************************************************
