W.O.D.

Plank Hold/Box Jumps

Strength Back squats 10-10-10 (increase weight) Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day AMRAP 12 Minutes Even Minutes: Plank hold Odd Minutes: Max rep Box Jumps (24/20) * Each time you break in the plank subtract 1 rep

Run/DB lunges/V-ups/Man-makers/Double unders

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day For Time. Buy-in Run 400m 100ft. DB Lunges (50/30) 25 V-ups 10 Man-makers (50/30) 100ft. DB Lunges 20 V-ups 10 Man-Makers 100ft. DB Lunges 15 V-ups 10 Man-Makers Cash out 100 double unders

Happy Birthday Alvin!

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day Happy 40th BDAY ALVIN! 5 Rounds Run 400m 8 Push Press (95/65) Row 400m Veterans Day! Friday Night Hero Showdown @ 5pm (GYM CLOSED the AFTERNOON)

Deadlifts/Russian KBS/Back Rack Lunges

Strength Overhead Squat 5-3-1 (goal is to find 1RM) Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day AMRAP 15 min. 10 Deadlifts (115/75) 15 Russian Kettlebell Swing (70/44) 20 Back Rack Barbell Lunge (adv. 115/75)

Happy Birthday Jordan!

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day Jordan’s B-DAY WOD 20 min AMRAP (adv. 25 min AMRAP) 11 Burpees (adv. Sandbag Burpees) 9 Stone to Shoulder (adv. 116/70) 9 Kneeling Push-ups from box – using paralettes (adv. HSPU) 1 – 100m sprint

Happy Birthday Felisha!!

Strength Shoulder Press 1-1-1-1-1 (increase weight if you can) Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day Felisha’s BDAY WOD Buy in – 400m Run (adv. 800m run) 3 Rounds (adv. 5 Rounds) 28 Sit-ups (15 GHDs) 11 Box Jumps 8 Ball Slams Cash out: Row 1988m

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