November 25, 2016

We hope everyone had a great relaxing day with Family and Friends. We ALSO hope that you are ready to burn off the beginning of those holiday calories!!

(WOD)

A) 21-15-9

Deadlifts (275/185)

Burpee-over-Barbell

(SUPPLEMENTAL)

A) EMOM 10 MINUTES:

1 Hang Power Clean

B) COMPLETE 4 SETS:

3-6 Close-Grip Bench Press

…Rest 2-3 minutes…

C) COMPLETE 3 SETS:

MAX Reps Weighted Dips (25/15)

…Rest 2 minutes…

(BURN)

A) IN 4 MINUTES:

400m Run

AMRAP Goblet Squats

…Rest 1 minute…

B) IN 4 MINUTES:

500m Row

AMRAP Double Unders

…Rest 1 minute…

C) IN 4 MINUTES:

30/25 Cal Assault Bike (men/women)

AMRAP Burpees