WOD

November 20 - 26

Monday

November 20, 2017

AMRAP 6

1K Row

20 Thrusters (95/65)

Max Sets of 40 Unbroken Double Unders

Rest 3:00

AMRAP 5

500m Row

15 Thruster (95/65)

Max Sets of 40 Unbroken Double Unders

Rest 3:00

AMRAP 4

250m Row

10 Thruster (95/65)

Max Sets of 40 Unbroken Double Unders

Tuesday

November 21, 2017

AMRAP 12

6 Jerks (155/105)

12 Burpee Box Jumps (24/20)

Wednesday

November 22, 2017

Deadlift

3 Sets of 12 Reps @60%

15-Minutes

21-15-9

Wall Ball (20/14)

Toes To Bar

Rx+ (30/20)

10-Minute Cap

Thursday

November 23, 2017

HAPPY THANKSGIVING!!!

Friday

November 24, 2017

300 Chipper

30 Box Jump (24/20)

30 Chest To Bar Pull Ups

30 Kettle Bell Swings (53/35)

30 Front Squats (115/75)

30 Toes To Bar

30 Push Press (115/75)

30 Deadlift (115/75)

30 Wall Ball (20/14)

30 Burpee

30 Double Unders

30-Minute Cap

Saturday

November 25, 2017

Dynamite Kid

3 Rounds For Time

10 Bar Muscle Ups

5 Squat Cleans (185/125)

20-Minute Cap

Sunday

November 26, 2017

3 Rounds for Max Reps

From 0-2:00

400m Row

Max Rep Double Unders

2:00-3:00

Max Rep Dumbbell Push Jerks (35×2/25×2)

3:00-4:00

Max Reps Pull Ups

4:00-5:00

Max Reps Dumbbell Hang Squat Clean (35×2/25×2)

Rest 5-Minutes









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