Class Schedule
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11/3/14 Monday


A. Thruster; 6 reps x 6 sets, rest 2-3min b/w sets

*Build to something heavy while maintaining PERFECT posture and use that weight for all sets.

B. On a Continuous clock:


7-6-5-4-3-2-1 (Pull-ups)

14-12-10-8-6-4-2 (Burpee Box Jumps, 24/20)

*Score is total time


On the 15min mark perform:

AMRAP in 8min:

3-6-9-12…and so on up the ladder of:

Power Cleans, 135/95

Calorie Row
or AirDyne

*Score is rounds completed, plus repetitions.



Wod will be posted at gym