Wednesday 20161130

WOD: 9 min AMRAP
7 Squat thrusters @ 95/50#
5 Burpees

Tuesday 20161129

WOD: 4 rds of
30 Pull ups
20 GHD'S
10 HSPU

Monday 20161128

WOD: Complete for time
1500 m row (buy in, only do once)
Then,
4 rounds of:
150 Double unders
15 Front squats @ 185/125#

Tuesday 20161122

WOD: C.F.T.

50 GHDs
40 Box jumps @ 24/20"
30 Push press @ 95/50#
40 Box jumps @ 24/20"
50 GHDs

Monday 20161121

WOD: 18 min AMRAP

1 Deadlift @ 225/135#
1 Power clean @ 225/135#
1 Squat clean @ 225/135#
3 T2B
6 C2B pull ups

Friday 20161118

WOD: 5 rounds of

800m run
2 min rest

Log all 5 rounds

Thursday 20161117

WOD: 5 round of
10 Calorie row
20 Spiderman push ups (l+r=2)