WOD 11.25.2022

9am Class Only

Protect Native Women “
Partner Workout (switch every time a round is completed)
P1: 5712m row
P2: Completes 1 round of the following
67 Air Squats
33 Kettlebell Swings 53/35
10 Shoulder to Overhead 155/105

5712 – Number of missing Alaska Native and American Indian Woman and girls
33 & 67- 1 in 3 Native Women experience sexual assault in their life. 67 are perpetuated by non-natives
10- In some places in the U.S., Native Women living on Tribal lands are murdered at a rate that are 10 times the national average.

WOD 11.17.2022

DEFCON 2022 (Connie’s Late Birthday WOD)

5 Rounds
:15 Hollow Rock
:10 Hollow Hold
:20 Knee to Elbow Bicycle
-:15 Rest-

4 Rounds (all one side before switching)
:20 Single Arm Bent over Row
:10 Hold
:30 Side Bend

3 Rounds
:20 Lying Toe Touches
:30 Flutter Kick

3 Rounds (Each Side)
:20 Side Pillar Reach Through
:10 Hold
:30 Side Pillar Hip Drop

1 Round
“Ring of Fire”” By Johnny Cash”