Tuesday 11/13– Women
Skill Practice:
15 minutes

WOD1: Strict Press
12 minutes to find 5RM

WOD2: Tabata’s
Tabata Squat
Rest 1 min
Tabata L-sit
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Handstand Hold
Rest 1 min
Tabata Run (Distance)

Thursday 11/15— Women
Skill Practice:
15 minutes

WOD: 30 min AMRAP
800m run
20 burpee box jumps (24/20)

Out-of-class WOD – Women
For time:
Run 1,200 meters
Then, 4 rounds of:
12 pull-ups
9 dips
6 push-ups
Then, run 1,200 meters

Tuesday 11/13 — Men
Squat 5×3
Press 5×3
Deadlift 5×1

Thursday 11/15 — Men
Squat 5×3
Bench 5×3
Deadlift 5×1

Friday 11/16 — Men
Squat 5×3
Press 5×3
Deadlift 5×1

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