We have a small break in the birthdays this week. If you aren’t sore somewhere, hamstrings, butt, quads, arms, abs, you weren’t here last week! We had some fun wods, but they were more than they looked to be on the board. If you were gone because you were sick with whatever is going around, hopefully you are recovered. This week you will have another chance to mistake some more wods as easy, but you might be wrong too.

MONDAY 11-5-18
Strength WOD: Back Squat
then:
"Fran"
For time:
21-15-9
Thrusters (95,65)
Pull-ups

TUESDAY 11-6-18
3 Rounds for time:
400 meter Run
21 Sumo Deadlift High Pulls (75,55)
12 Bar Facing Burpees

WEDNESDAY 11-7-18
For time:
21-15-9
Sandbag Cleans (50,40)
Slam Balls (25,20)
Toes-2-Bar

THURSDAY 11-8-18
Everyday Warrior WOD #2
For time:
800/700 meter Row
8/7 Burpee Bar Muscle-ups
600/500 meter Row
6/5 Burpee Bar Muscle-ups
400/300 meter Row
4/3 Burpee Bar Muscle-ups
200/100 meter Row
2/1 Burpee Bar Muscle-ups
*scaled, Masters 45+, Teens 14-17
Burpee Pull-ups

FRIDAY 11-9-18
Strength WOD: Bench Press
then:
AMRAP in 7:00
20 DB Push Press (50,35)
40 Double Unders

SATURDAY 11-10-18
Open Gym from 8 to 10am
Posted in Workout of the Day

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