November 11 – November 16,


Monday: WOD: “Seal Team 6-22”
22 or ea. movement: Pushups; Box Jumps; Pull UPs Back Squats; Push Press; KBS; TTB; Deadlifts; Double Unders; Power Cleans                                                                                    22 Min Time Cap

Tuesday: WOD: “Oh My Core”
4 DB Renegade Man Makers (30/20)
6 C&J (135/95)
8 TTB
24 Situps
18 Min AMRAP

Wednesday: WOD:
10 KBS: Men’s 50# / Women’s 35#
11 Burpees
7R4T

Thursday: WOD:
100 WB: Men’s 20# @ 10′ / Women’s 14# @ 9′
Run 1 mile
for time…

Friday: WOD:
5 K Run

Saturday: WOD:
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
20 Squats
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift

       

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