I hope everyone survived the increased food load with the decreased exercise opportunities over the holiday! Saturday was a fun make-up day. We played CrossFit baseball, no throwing or catching required because there was no ball. Then we had 2 rounds of Dynamic Equilibrium. Whew, plenty of fun there. But some weren’t done yet and thought up Sled Racing. Adding weight each time to the sleds proved to be quite the challenge! Thanks Susan Phillips!

This week we have our last Everyday Warrior WOD. If you haven’t donated to the cause and you still want to do that, I’m sure it is not too late. Since the Deer Hunter’s WOD was so fun, I’m branching out to a Parade WOD and a Turkey WOD for this week.

MONDAY 11-28-16
Everyday Warrior WOD #4.2
"Cindy Archibald"
4 Rounds for time:
5 Front Squats (165,115)
5 Pull-ups
5 Hang Cleans (165,115)
10 Hand Release Push-ups
5 Push Jerks (165,115)
15 Air Squats

TUESDAY 11-29-16
"Parade WOD"
AMRAP in 20 minutes:
1 Rope Climb
100' Waiters Walk (35,26)
100'Walking Lunges
250 meters Row
100' Karaoke

WEDNESDAY 11-30-16
Strength WOD: Shoulder Press
5 reps x 3 sets +(5,2) pounds
then:
AMRAP in 10 minutes:
10 Jumping Back Squats (50,40/35)
10 Lateral Burpees over the bag

THURSDAY 12-1-16
Strength WOD: Power Clean
3 reps x 5 sets +(5,2) pounds
then:
3 Rounds for time:
"Turkey WOD"
3 Rounds for time:
200 meter Med Ball Run (20,14)
20 Med Ball Cleans
10 Turkey Push-ups
30 Wall Balls

FRIDAY 12-2-16
"Baseline"
then:
Death by: Back Squat 
@ 75% of last Strength WOD weight

SATURDAY 12-3-16
Open Gym from 8 to 10 am
Posted in Workout of the Day

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