Newsletter

TEAM WOD’s

For time: TEAMS of 3 complete the following for time: -100 Calorie AirDyne -100 Deadlifts @135/95 -80 Calorie Row -80 Power Cleans @135/95 -60 Calorie

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SUPERMAN MAKER

Strength: EMOM 12 Minutes of: -Even: 2 Clean & Jerks (work up to heaviest double) -Odd: 20 Second static handstand hold (RX+ shoulder taps) WOD

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THE SEVEN

Strength: Back squat 10 Minute running clock to work up to HEAVY double “THE SEVEN” 7 Rounds for Time -7 Handstand Push-Ups -7 Thrusters @135/95

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Strength Training

Strength: EMOM 10 Minutes of: -Even: 20 Russian twists @35/26 -Odd: 20 Sledge hammer hits to tire 4 Rounds of 40 seconds of work /

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Fitness

Strength/Stamina: EMOM 10 Minutes of: -Even: 30 Second plank hold (RX+ feet pressed against wall about 1’ up) -Odd: 30 Second box step-ups @20″ with

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CrossFit

Team workout For time: -400 Meter run -100 Thrusters @45/35 -400 Meter run -100 Push-ups -400 Meter run -100 AbMat sit-ups -400 Meter run -100

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“Veterans Day”

“Veterans Day” (Based on the Hero WODS, Murph, and Carse) For time: -Bear crawl 1 length of the box to begin 5 Rounds of: -5

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Fitness

“MEGATRON” -10 Minutes to find 1 rep max deadlift -3 minutes to strip bar down to 75% of this day’s max deadlift: (20 burpee penalty

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