Partner WOD 25 Minute AMRAP You cannot move onto the next exercise until both partners have completed the exercise. Each partner does a full Junkyard Dog 10 Sally Burpees each 10 Pullups

PreWOD 2,000 Meter ROW for time. (Go for PR) WOD Death by KB Swings 53/35

SWOD Power Clean 5-5-3-3-1-1-1 Go for 1 rep max WOD 10 Minutes of EMOTM (Every Minute on the Minute) Complete the following 6 Power Cleans (115/75) 6 Bar hops (every time you cross the bar it counts as one rep)

WOD DiFran 21 Deadlifts (225/135) 21 HSPU Run 400m 15 Deadlifts 15 HSPU Run 400m 9 DL 9 HSPU Run 400m 21 Thrusters (95/65) 21 Pull ups Run 400m 15 Thrusters 15 Pull ups Run 400m 9 Thrusters 9 Pull Ups

WOD – If weather permits this should be a run. If not it will be a row. 1,000 Meter Run 30 Grasshoppers (left and right = one rep) 30 Mountain Climbers (left and right = one rep) 30 Hand release Pushups 30 Situps 1,000 Meter Run

SWOD 5×5 Front Squats WOD “Karen” 150 Wall balls 20/14

Team WOD In teams of two, with one partner running at all times, complete as many reps as possible in 20 minutes of: Partner 1 – Power Clean x 10 reps (135/95 lbs) Situps x 10 reps Partner 2- 400 Meter Run Total Score will be total reps completed.

Classes are at 8 and 9 AM “Severin” 50 Strict Pullups 100 Hand Release Pushups Run 5 k  

HAPPY THANKSGIVING! Today is a rest day! Have a great holiday. See you all tomorrow.

*Thanksgiving Week schedule is as follows. Plan accordingly. Thursday 22 November 2012 (Thanksgiving Day) ALL CLASSES CANCELLED Friday 23 November 2012 THERE WILL BE ONLY 2 CLASSES 8 AM and 9 AM* “Filthy Fifty” 50 box jumps, 24/20 50 jumping pullups 50 KB Swings, 35/26 50 walking lunges 50 push presses 45/30 50 back extensions/supermans Read more about 11.21.2012[…]