Nov 24 – Nov 29, 2014

Monday
WOD: “Elizabeth”
Squat Cleans: Men’s 135# / Women’s 95#
Ring Dips
21-15-9 Reps …For Time…

Tuesday
WOD: “Snatch”
Strength: Odd Couple Snatch
then
150 Double Unders
every time you mess up, do 10 Wall Balls: Men’s 20# 10′ / Women’s 14# 9′

Wednesday
WOD:
10 Power Cleans: Men’s 95# / Women’s 65#
10 Push Ups
10R4T

Thursday
Thanksgiving Day
No classes
Happy Turkey Day!!!

Friday
10am Class only Calallen/12 noon class only GP
WOD: RACE # 9
10 Thrusters
100m Run or 150m Row
5 rds / Team of 2, 1 works, both run or row

Saturday
WOD: “Fight Gone Bad”
Wall Balls: Men’s 20″ / Women’s 14#
Push Press: Men’s 75# / Women’s 50#
Box Jumps: Men’s 24″ / Women’s 20#
SDLHP: Men’s 75# / Women’s 50#
Row for Calories
1 min at each movement, 3 Rounds, 1 min rest between rounds.
Reps = Total Points