WOD 112417 FRIDAY

WOD RX+ 5 ROUNDS 2:00 CLOCK 50 DU 20 KB SWING (53/35) AMRAP CAL BIKE 2:00 REST BETWEEN ROUNDS RX 5 ROUNDS 2:00 CLOCK 30 DU 20 KB SWING (53/35) AMRAP CAL ROW 2:00 REST BETWEEN ROUNDS Fitness 5 ROUNDS 2:00 CLOCK :30 DU ATTEMPTS/50 SINGLES 20 KB SWING AMRAP …

WOD 112317 THURSDAY

HAPPY THANKSGIVING Hildy – 9:00AM 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it. Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan …

WOD 112217 WEDNESDAY

STRENGTH EMOM 10 4 DB DL 3 DB HANG CLEAN 2 DB PUSH PRESS RX+ 21-15-9 BURPEE BOX JUMP OVER (24/20) HANG DB POWER CLEAN & JERK (50/35) RX 21-15-9 BURPEE BOX JUMP OVER (24/20) HANG DB POWER CLEAN & JERK (40/25) Fitness 21-15-9 BURPEE BOX STEP OVER (20”) HANG …