WOD for Monday, 11/30/15: “Fran” 21-15-9 thrusters (95#/65#) pull-ups

WOD for Wednesday, 11/25/15: 3 rounds: 500m row 15 box jumps (30″/24″) 10 push press (135#/95#)

WOD for Tuesday, 11/24/15: 10-1 deadlifts (245#/175#)* *200m run after each set

WOD for Monday, 11/23/15: “Cindy” AMRAP for 20 minutes: 5 pull-ups 10 push-ups 15 air squats

WOD for Thursday, 11/19/15: EMOM for 10 minutes: 3 back squats w/3 second pause

WOD for Tuesday, 11/17/15: EMOM for as long as possible: 3 hang squat cleans (145#/100#) 3 C2B pull-ups *add 1 hang squat clean on the even minutes, add 1 C2B pull-up on the odd minutes

WOD for Monday, 11/16/15: 21-18-15 deadlifts (185#/125#) hand release push-ups box jump (all the way) overs (24″/20″)

WOD for Tuesday, 11/10/15: AMRAP for 14 minutes: 300m row 200m run 50′ handstand walk

WOD for Monday, 11/9/15: 4 rounds: 25 wall balls (30#/20#) 7 muscle-ups 50 double-unders 2 minute rest

WOD for Friday, 11/6/15: 50 overhead squats (135#/95#) 50 ring dips 800m run