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11.23.16 30-30-30


11.23.16 30-30-30

Classes Today only at 5:30am, 9:30am, and Noon

Thursday WOD at 9am only!

Friday WODs at 8am and 9am only!

Warm Up:
Row 400m
10x lateral cross over step ups
10x squat jumps
10x empty bar behind the head push press

Three sets of:
Prone PVC Pipe Pass Thrus x 10 reps
Wall Slides x 5-6 reps
Banded Lat Stretch x 30 seconds per side

Unbroken DUsIMG_4411
3 attempts to get max reps of UB DUs- record results on clipboard

Primer: 3 rounds not timed
Step ups w/ back racked bar x 10
box squats w/ back racked bar x 5
starting weight- empty bar- build load each round

one barbell
30 S2OH
30 Front squat
30 Power Clean
pick weight: 135/95 or 115/75 or 95/65


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