Friday, 11/30/18 Gymnastics 4 Sets: Max Unbroken Strict Pull Ups *Rest 1 minute between sets WOD 3 Rounds: 400m Run 40 Wall Balls (20#/14#)

Thursday, 11/29/18 Partner WOD 3 Rounds: 90 Second Sled Push (90#/70#) 30 Second Rest 90 Second Sandbag Clean Over the Box (30”) 30 Second Rest 90 Second Farmers Carry (35’s/25’s) 30 Second Rest

Wednesday, 11/28/18 WOD For Time: 30 Calorie Row 30 Box Jump Overs (24″/20″) 30 Ring Dips 60 Kettlebell Swings (53#/35#) 30 Ring Dips 30 Box Jump Overs (24″/20″) 30 Calorie Row

Tuesday, 11/27/18 Accessory Work 3×10 Single Leg RDL WOD 10 Minute AMRAP: 50/40 Calorie Bike 50 Toes to Bar

Monday, 11/26/18 Strength 5×3 Push Jerks *Add weight each set WOD For Time: 3-6-9-12-15 Shoulder to Overhead (135#/95#) Front Squats (135#/95#) Bar Facing Burpees

Wednesday, 11/21/18 Partner WOD For Time: 200′ Overhead Plate Walking Lunge (45#/35#) 100 Push Ups 200′ Overhead Plate Walking Lunge (45#/35#) 100 Kettlebell Swings (53#/35#) 200′ Overhead Plate Walking Lunge (45#/35#) 100 Burpees to the Plate 200′ Overhead Plate Walking Lunge (45#/35#)

Tuesday, 11/20/18 Strength 3×5 Front Squats *3 second pause in the bottom WOD 3 Rounds (Each For Time): 400m/350m Row 20 Thrusters (95#/65#) 20 Pull Ups *Rest 2 minutes after each round

Monday, 11/19/18 WOD 7 Minute AMRAP: 12/10 Calorie Assault Bike 10 Dumbbell Snatch (50#/35#) *Add 2 DB Snatch every round Core Strength 3 Supersets: 15 Weighted Sit Ups 1 Minute Plank Hold

Friday, 11/16/18 Strength Every 2 Minutes for 3 Sets: 6 Back Squats *Increase weight each set WOD 5 Rounds: 200m Run 21 Air Squats 7 Bar Muscle Ups

Thursday, 11/15/18 WOD Alternating EMOM: Odd: 200’ Farmers Carry (53#/35#) Even: 1 Strict Press (95#/65#) *Add 1 strict press every round until failure