We will b e hosting one Hero WOD this Monday at 9:30am in honor of Veterans day. Come down and get it in early and enjoy the day off! So Brewster’s it is. Come down to the box this Friday to cheer on some athletes, have a beer, then head down to Brewsters for a drink. We will get a crew strait from the 6pm WOD to Brewster’s so please come join. Staying a little lighter on legs tomorrow because I think a squats coming. Back off to 70-75% on this programming if you are finishing the open Friday.

A) 3 Min Row/Assault then every :20 sec for 3 min ring rows/Russian Kettle/jumping air squats then 1 min jog

B) Every 1:30 x 10 sets

Power Snatch+Hang Full Snatch

Fitness

12 Min EMOM

1st-25 Sec DB Snatch

2nd-25 Sec Goblet Squat

3rd-25 Sec Toes Through Rings

C) “The Sand Dial”

8 Min to Complete

800m Run

30 Hang Power Snatch 75/55

AMRAP Burpee Dumbell Step Ups to 20″ 45/30 (Burpee Chest to DB then stand, lift DB’s off ground, then step up to top of box

4 Min Rest

8 Min to Assault 60/48

30 Medball Cleans 20/14

AMRAP Ketetlebell Swings