Strength: bench press 5-5-5-5-5

Wod

4 Rounds

21 Double KB Swing 53/35s
15 Burpee Box Jumps 24/20
Run 400

Take care of your hands tonight if you’re planning on doing toes to bar!!

Don’t forget, party of the year happens this Saturday November 19th at 7pm. Escape Brewing.. you can find Escape Brewing on google maps.

Strength
Push press 4-3-3-1-1 (find 1rm)

Wod
10 rounds
10 Toes To Bar (sub knee raises or sit ups)
15 wall balls 20/14

Strength:
1RM MisFit Clean Complex
Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk

Wod
3 Rounds For Time:
20 Deadlift 245/165lbs
25/20 Calorie Row
30 doubles

Saturday night the 19th is the anniversary party at Escape Brewing! be there!

Strength-Front squat
7-7-5-5-5-5

Wod
21-15-9

Power Clean 155/105
Bar facing burpees
Chest to bar pull ups (Sub-pull ups or ring rows

Scale accordingly during wods. If you are standing and looking at the bar during the wod for more than few seconds…. its too heavy. Pick a weight you can keep moving with. A couple longer breaks are fine, but consistency with your pace is key. clean-take a breath or two– clean again- keep that pace.   If you touch and go all 45 reps, you went a little light.

Sunday Funday teams of 2

Wod 1-
12 minutes total- Clock does not stop- 4 minutes at each of these stations- split work however you want- teams will start at different stations because we only have 6 rowers. Experienced teams start with farmer carries.
Row for calories
Wall ball for reps
Farmers Carries for reps- each 100 feet counts as 1 rep

Wod 2-
7 min AMRAP- split the work however you want
21 Thrusters 95/65
21 Burpees

Wod 3-
5 minutes, as many reps as possible.Kettle bell swings