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Workout for 11/17/2014 – Monday

Skill
Box jumps
Strength
High bar squats
WOD 
100 squats
10 rounds
12 swings
12 sit-ups
100 squats

Workout for 11/13/2014 – Thursday

Strength
Max sumo dead
WOD
5 Rounds For Time
Lunges x 20
Sit-ups x15
Rows x 20
Goblet squats x 15

Workout for 11/12/2014 – Wednesday

Skill
Double Unders
Strength
Overhead Press
WOD
Tom’s Cardio Madness!

Workout for 11/11/2014 – Tuesday

Daniel

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Thank You to all veterans!

Workout for 11/10/2014 – Monday

Skill
Snatch Tech
Strength
overhead squats 6 x 5
Accessory
Partner Glute Ham 5 sets
WOD
5 rounds
1 minute Pistols
1 minute swings
1 minute burpee over hurdle

Workout for 11/4/2014 – Tuesday

Skill
Push Jerk
Strength
Z – Press 5 x 10-12
Accessory
Face pulls x 100
Band rows x 100
WOD
21-15-9
Cleans
Ring dips

Workout for 11/3/2014 – Monday

Skill
Kipping Pull Ups
Strength
Front Squat w/ Chain
WOD
15 Minute AMRAP
20 SDHP
20 Goblet Squats
20 Russian Swings

Workout for 10/30/2014 – Thursday

Skill
Kettle bell swings
Strength
Max 3 box squat
Accessory
Banded hip bridges 100 total
WOD
21-15-9
Thrusters
Toes To Bar

Workout for 10/29/2014 – Wednesday

Skill
Muscle Ups
Strength
Floor Press vs Chains
WOD
Prowler

Workout for 10/28/2014 – Tuesday

Skill
Box Jump
Strength 
Sumo Pull 6 x 5 & 75-80%
Accessory
Banded Swings 5 x 10
V up 5 x 10
WOD
3 Rounds For Time
500 yard run
35 Pistol Squats
20 pull ups