VOD

Oh, the joys of those who do not follow the advice of the wicked, or stand around with sinners, or join in with mockers. But they delight in the law of theLord, meditating on it day and night.

– Psalm 1:1-2 NLT

Box Brief

No classes at North Location tomorrow (sat. Nov. 21st)

**teens may go to south location for 10 or 11am classes

Strength

GPP/Competitors

5 sets

1.  5 Heavy Front Squat (around 60-70%), rest 30 sec

2. 5 Muscle Ups OR Transitions, (Hips 2 Ring/), rest 30 sec

(Strict Muscle Ups, Muscle Ups, Kipping hips to ring, jumping MU on low rings) – add in the ‘transition’ work as needed!

3. 3 Heavy Turkish Get Ups– Each Arm, rest 1 min

Machine Strength

3x
200m run; rest 90sec btw
rest 3min
5x
Front Squat: Sets of 10 reps; 31×1 (choose weight)
rest 30sec

WOD

GPP/Competitors
15-12-9, reps for time (Lactic – this WOD should put you on your back… hopefully 🙂

Heavy Thrusters (135/85#) (think “grace weight”)
Chest to Bar Pull Ups (sub to chin over bar pull ups) Feel free to adjust reps/movements as needed to get desired response!

Macine WOD

12 min AMRAP

10 Goblet Squat
10 Sit Ups
5 Pull Up or Jumping Pull Up or Ring ROw

Cashout

Planks giving