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Monday, November 18th

Strength:

5 x 5 Front Squat @ 70% of One Rep Max

WOD:

5 Rounds For Time

10 OH Walking Lunges @ 45#/25#

20 Kettlebell Swings @ 55#/35#


Tuesday, November 19th

Strength:

20 x On the Minute

Odd Minutes 3 x Squat Clean @ 65% of One Rep Max

Even Minutes 5 Hand Release Pushups

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Endurance: 6 am / 6pm @ ECC

10 Rounds

200 Meter row

200 Meter Run

7 Box Jumps

Self regulated rest between rounds


Wednesday, November 20th

Strength:

15 Minutes to work up to a heavy Thruster 6 x 1, weight increasing each attempt

WOD:

"Fran"

21 - 15 - 9

Thrusters @ 95#/65%

Pullups

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