Nov 24-28

Monday
Skill- Squat Snatch
10 min-    Even min. 3 Sqt Snatch
                Odd min. 20 jump rope

Strength- Front Squat
8-8-8-8
add 5%

WOD
Get to 300 Reps AFAP "any order/combination"

Wall Balls
KB Swings
Sit Ups

EOMOTM- 3 Burpees

Scaled- Get to 200 Reps
E- 400 Reps

Tuesday
Skill- Kipping
5 min practice- HSPU, T2B, Pull-ups, MU's

WOD
40 T2B
Then...
10 min ARMAP of 5 Deadlift @75%
                                7 Pull Ups
                                5 Bar Facing Burpees
Then... 500m Row

S- 40 Vups/sit ups DL's @ 135/95 Inverted Rows
E- C2B DL's @80%

Strength- Push Press
8-8-8-8

Wednesday
Skill- Rope Climbs and C&J
Strength- Rope Climbs x8  S-inverted rows x16

Team Challenge (teams of 3) complete the following for time:
"each team member must complete all 3 movements before team can advance"

   Station           C&J                Row (cal)              Gymnastic
      1                    2                           5                            5 Burpees
      2                    2                           10                          10 Box Jumps
      3                    2                           15                          15 HSPU
      4                    2                           20                          20 DU's
      5                    2                           25                          25 KB Swings
      6                    2                           25                          25 Burpees
      7                    2                           20                          20 Box Jumps
      8                    2                           15                          15 HSPU
      9                    2                           10                          10 DU's
      10                  2                           5                             5 KB Swings   
S- 95/55 *scale ex's push ups, jump rope, step ups, can scale calories-ask your coach
RX-135/95
E-185/125

Thursday
Happy Thansgiving

Friday
Class @ 1230

Saturday
Class @ 900