Sunday, 11.16.14

**Those who are beginning the Squat Cycle, scroll down to find the post with the rep scheme. If you have any questions, let Chris Wilson or I know. You will be in charge of keeping your numbers to see gains; there will be a max out day in 6 wks!

MWF during strength -15-18 min depending on the WOD, you can work on your cycle;
If you don’t finish all reps during the regular strength, you will need to finish after the WOD; not ideal, but we need to keep the classes moving.

Sugar Detox challenge starts Monday!if you are wanting in, measurements and the $5 buy in needs to be taken care of by Monday evening.

Next Sunday, the WOD will be at 2pm…We are doing a “Throwdown for Hunger” WOD with the Sweat Angels organization. We will have two to three heats so make plans on participating!

There are still 9 hoodies left and a couple of long sleeve shirts available! The cold is here for awhile…let me know if you would like to purchase one.

Skill Work – 15 minutes

“3 Minutes…”

3min AMRAP –
Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press)
rest 3 min
3min AMRAP Calorie Row –rest 3 min
3min AMRAP Russian KB 53/35 – rest 3 min
3min AMRAP Doubleunders

**Score is total reps**

Work Hard, Eat Clean, Be Blessed!



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