Monday, 26 November 2018

November 26, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

 

TEACHING (12:00 - 25:00)

 

REHEARSAL (25:00 - 35:00) 

 

STRATEGY + WOD (35:00 - 60:00) 

Freedom Sauce Pt 1

AMRAP 3: 

21 Overhead Squats (95/65)

21 Burpee Over the Erg 

Max Calorie Row

 

Rest 3 Minutes

 

Freedom Sauce Pt 2

AMRAP 3: 

18 Overhead Squats (115/80)

18 Burpee Over the Erg 

Max Calorie Row

 

Rest 3 Minutes

 

Freedom Sauce Pt 3

AMRAP 3:

15 Overhead Squats (135/95)

15 Burpee Over the Erg 

Max Calorie Row

 

Rest 3 Minutes

 

Freedom Sauce Pt 4

AMRAP 3: 

12 Overhead Squats (155/105)

12 Burpee Over the Erg 

Max Calorie Row

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