WOD 11/23

Level Two
Skill
A1. DB Press x5x3 Rest :45
A2. Snatch RDL x5x3 rest :45
A3. Strict Knees to Elbows x10x3 Rest :45

WOD
4 min of AMRAP (Record Meters & Reps):
400m Rowing
5 Handstand Push-up

Rest 2:00
*Complete 5 DB Push Presses every 30 seconds during rest with skill session DB’s

4 min AMRAP (Record Meters & Reps):
200m Run
10 Toes to Bar

Rest 2:00
*Complete 3 DB Power Snatches /arm every 30 seconds during rest with skill session DB’s

4 min of AMRAP (Record Meters &  Reps):
50 Cal Airdyne
15 Deadlift @ 165 lb, 115 lb

Rest 2:00
*1:00 minute active recovery w/ Jump Rope, and 1:00 minute of full recovery

Level One (Day 2)
Skill
Strict Chin-Up

WOD
6 Rounds:
100 M Run
5 Step-ups/side
10 Tic Tacs/Side
*Time Recorded

But friendship is precious, not only in the shade, but in the sunshine of life, and thanks to a benevolent arrangement the greater part of life is sunshine.  -Thomas Jefferson

6:3, Greens, and Shin Splints
*Post thoughts to comments

Announcements:
– We will be closing at noon today (it’s almost Turkey Day!). Have a safe holiday!
– – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too
– – – The Tour de Turkey Challenge starts next week (11/28)! Have you signed up?! Learn more here.
– – – – Thanks to everyone that donated to our Holiday Food Drive and spread the love around!

Mike Kelly and Friends at the San Antonio RnR Marathon