Wednesday November 11th

Test

Deadlift 1. 20 mins.

Handstand hold for time, within the space of one flooring tile. 10 mins.

Metcon

AMRAP 15 minutes

30 cal on rower or assault bike (pick one you didn't use Monday)

100 squats
Max rep power snatch 45/30

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Slain WODs

Thursday January 2nd - Monday January 6th
Monday December 23rd - Monday 30th
Monday December 16th - Sunday 22nd
Monday December 2nd - Sunday December 8th
Thursday November 28th - Sunday December 1st
Monday November 18th - Sunday November 24th
Monday November 11th - Sunday November 18th
Monday October 28th - Sunday November 3rd
Monday October 21st - Sunday October 28th
Monday October 14th- Sunday October 20th

9 Basic Movements

The Push Jerk
The Air Squat
The Medicine-Ball Clean
The Sumo Deadlift High Pull
The Deadlift
The Push Press
The Shoulder Press
The Overhead Squat
The Front Squat

Workout Of the Day (WOD)