Regular Schedule!

Warmup:

3 Rounds of:

10 calorie assault bike,

10 goblet squats,

10 ghd situps,

10 alternating quadrapeds

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Strength: Back Squat 3x10

Seal Row 4x8 <Rowvember>

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WOD: OTMx 20 Minutes:

Odd Minutes 1 Rope Climb + 6 Burpees,

Even Minutes 3 Thrusters 155/105#

Super Saturday

“McChad”

For time:

800 meter run,

100 pullups,

200 pushups,

300 box stepups,

800 meter run

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Sunday

Sunday Funday @ 8 am

Skill Work: Turkish Getup

For Time: 10 Down of

20-35/45-55 (Single KB)

KB DL

KB Swing

Hang Clean & Jerk

Front Rack Reverse Lunges

Open Gym @ 9 am

Monday Nov 11 Veteran’s Day

Normal AM & PM Schedule

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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Strength: Shoulder Press 6x2

Renegade Row 6x8 (4 each arm)

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WOD: 21-15-9-15-21 of

Medball cleans 20/14#,

weighted situps with medball