• TODAY 11/29 – OPEN GYM 8-11a
• TOMORROW 11/30 + SUNDAY 12/1 – Regular Schedule

“Kill The Lights”
10-9-8-7-6-5-4-3-2-1
Dumbbell Cleans (50/35)
Weighted Sit Ups (50/35)

WOD Guidance & Goal:
Choose a weight for the cleans that’s challenging to get 10 in a row. Target 7-10 minutes.

Post Time to Comments. Compare scores HERE.

1600m moderate pace, rest 1 min
8x100m, rest :30
1200m moderate pace, rest 1 min
6x150m, rest :45
800m moderate pace, rest 1 min
4x200m, rest 1 min

Courtesy of Burgener Strength

1) Rack jerk behind the neck: Work up to a max for the day.

2) Deadlift: 70%x3, 75%x3, 80%x3, 85%x3 reps, 90%x 3+ reps.

3) 30 Clean + Jerks at 165/115