WOD 11/18/16

PRE CLASS WARM UP

500m Row
30 Squats
15 Press (45/35)

STRENGTH

Deadlift – 5×4

METCON

5 Rounds

400m Run
15 Thrusters (95/65)
15 Push Ups

ADVANCED

5 Rounds

400m Run
10 Thrusters (135/95)
15 Ring Dips

POST CLASS

2m Band Stretch Hamstring
1m Band Stretch Shoulders

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Coach AlleyCat has another great night of “Butts and Guts” planned for the 530 PM class! Be there and get in that core and glute accessory work!

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