Uncategorized – Page 11

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Friday 11-15-24

5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (25 ft)

AMRAP 15:
Snatch 185/125
– Every 3:00, including 0:00, run 400 m.

3 rounds for time:
30 wall-ball shots 20/14
90 double-unders

AMRAP 10:
8/10-cal row
8 handstand push-ups

in celebration of Veterans Day we will have one class at 10:00am.

”Chad”

For time with a partner:
1,000 weighted box step-ups (35/45 lb) (20/20 in)
– Both partners work at the same time.

AMRAP 12:
12 strict ring dips
3 rope climbs (15 ft)

3 rounds for time with a partner:
90 med-ball squats 20/14
80-cal row
70 sit-ups
– One partner works while the other rests

5 rounds for time:
8 ground-to-overheads 95/65
10 bar-facing burpees

4 rounds for reps:
1:00 KB swings 53/35
1:00 double-unders
1:00 pull-ups
1:00 rest

3 rounds for time:
400-m run
20 DB farmers carry walking lunges 50/35
– Use two dumbbells.