Monday Skills and Drills

This week’s Skills:  Kipping Pullup
WOD:
5 rounds for time of:
5 Deadlifts
10 Burpees

Compare to November 10.  Post load and time to Comments.

Sunday Open Gym

Gym will be open from 11-1 on Sunday for Open Gym.  Make up a WOD you missed, work on a Skill; whatever you like.

Saturday Kryptonite Hour

WOD:
Superman:
5 rounds for time of:
50 Wallball Shots
25 Pullups

Superboy:
4 rounds for time of:
40 Wallball Shots
20 Pullups

Lois Lane:
3 rounds for time of:
40 Wallball Shots
20 Pullups

Post time to Comments.  30 minute mercy rule in effect.

Friday – Off Day

Rest Day

See everybody on Saturday.

Thursday Skills and Drills

WOD:
3 rounds for time of:
100 ft Overhead Walking Lunge (45#m/25#w)
10 Muscle Ups
10 Hand Stand Pushups
10 V-Ups

We will go through substitutes for all these movements as needed.  Post substitutes and time to Comments.