FYI: Next Friday Afternoon, (11/13), and Saturday morning, (11/14),
classes are cancelled. We will see you Monday morning.
Warm-up: Row 500m. Then 2 rounds of 10 KB Swings, KB SDLHP, Goblet Squat
Strength: Snatch Warm-up then
2+2×4 Snatch/Clean and Jerk.
Work up to your WOD wt.
WOD: LIFTOFF 15
12 Min. AMRAP
3 Snatch 135/105
6 Clean and Jerk
9 Chest-to-bar Pull-ups
54 Double unders
A 16 year old Jayden doing Liftoff 15
Icing: Tabata Plank Medley