STRENGTH:
Front Squat:
7-7-7-7 @ 50% of 1 RM
5-5-5-5 @ 70% of 1 RM
3-3-3-3 @ 80% of 1 RM

WOD:
For Time:
21-15-9
Pull Ups
Bar Facing Over Burpees

WOD:
3 RFT:
15 Cal Row
12 Power Snatch (65/95)
9 C2B

STRENGTH:
20 min EMOM: :20 on :40 off
Odd min: MU
Even min: HSPU

WOD:
5 min AMRAP:
30 DU
5 Push Ups

WOD:
35 min AMRAP:
800m run
10 DL (210/315)
800m run
50 ABMAT situps

WOD:
18 min AMRAP:
10 Strict Pull-ups
20 Back Squat (65/95)
30 T2B

STRENGTH:
Push Jerk 3-3-3-3
Push Press 4-4-4-4

WOD:
For Time:
21-15-9
S2OH Rx: (75/115), Comp: (105/155)
Bar Facing Over Burpees

WOD:
4 RFT:
8 Ring MU (Scale: bar MU, Big Kipping C2B)
16 DL (155/225)
32 AbMat Sit-ups

WOD:
For Time:
2 Rounds:
- 20 Thrusters (55/75)
- 40 DU
2 Rounds:
- 30 WB 14/20 (9/10’) Comp ladies 10’
- 60 DU
2 Rounds:
- 40 Air Squats
- 80 DU

STRENGTH:
10 min EMOM: 2 Power Snatch (re-grip)

WOD:
8 min AMRAP:
7 Power Snatch (85/125)
12 HSPU

Holiday Schedule: One 10 AM Class Only!

HERO WOD: White

5 RFT:
3 Rope Climbs
10 T2B
21 Overhead Walking Lunge Steps with a Plate (25/45)
400m Run

*If you have a vest, wear it.

………

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

STRENGTH:
On a running clock:
5 minutes:
:20 seconds of Kip Swings
:40 seconds of Rest

5 minute EMOM:
3 slow negatives

5 minutes:
:20 Kipping Pull Ups
:40 Rest

5 minutes:
:20 Butterfly Pull Ups/Butterfly Kip Practice/Kip Swings
:40 Rest

5 minutes:
:20 Strict Pull Ups
:40 Rest

WOD:
For Time:
30 Rig Touch Burpees

WOD:
Clean & Jerk: 5-5-3-3-3-1-1-1-1

Optional post WOD: 1 mile Run

WOD:
For Time:
50 Cal Row
50 KB Swings (35/53)
50 DU
30 KB SDLHP (35/53)
30 C2B
30 HSPU
5 Rope Climbs

STRENGTH:
Back Squat: 9-8-7-6-5
After each set of back squats: Muscle Up Drill
Option 1: 8 Kip Swings on Rings
Option 2: 5 Banded Transitions on low rings
Option 3: 3 Strict MU with or without bands

WOD:
For Time:
35 DB Thrusters (35/50)

WOD:
9 min AMRAP:
10 Hang Power Cleans (85/125)
20 Box Jump Overs (20/24)