WOD – 11-12-16

*Gymnastics Clinic — Saturday, November 19th at 10:30-11:30

-all members welcome.  We will start with basic movements and then have 3 break out groups depending on skill level.
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ENDURANCE WARM-UP
4 Sets
200m run/200m row – switch rounds
6 turkish getups
8 SA DB rows
10 Supermans

ENDURANCE TEST WEEK 1
“JERRY”
Run 1 Mile
Row 2k
Run 1 Mile

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CLASS WARMUP
PARTNER 3K ROW ROTATE EVERY 250M
REVIEW AND MOVEMENTS AND STANDARDS

WOD
TEAMS OF 3
AMRAP 14 MIN 2,2,2,4,4,4,6,6,6 …ETC
WALLBALLS (20/14)
HSPU
POWER CLEANS – SPLIT UP REPS ANYWAY YOU WANT (135/95)