WOD 11.28.2020

10min to find power clean heavy single

-2min rest-

“Karen Wants To Speak To Your Manager About These Cleans”
150 wallballs
Every time you break:
7 power cleans at 75% of heaviest single

COVID disc: Classes are now temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat. Please register for a spot through Zen Planner so we can plan accordingly.

WOD 11.25.2020

Protect Native Women
(for more information visit Iron.Roots.Athlete on Instagram)

Opt 1: Partner (switch every time a round is completed)
5712m row
vs
67 air squats
33 kettlebell swings 53/35
10 shoulder to overheads 155/105

Opt 2: Solo on bike
5712m on Echo Bike
Every 5712 seconds (9.5min) do 1 round of
67 air squats
33 kettlebell swings 53/35
10 shoulder to overheads 155/105

Opt 3:
5k on rower (scale to 3-4k)
Every 5712 seconds (9.5min) do 1 round of
67 air squats
33 kettlebell swings 53/35
10 shoulder to overhead 155/105

COVID disc: Classes are now temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat. Please register for a spot through Zen Planner so we can plan accordingly.