WOD 211115

It’s HALFWAY through our November Pull-up Challenge! How many reps have you accumulated? We know you can do this, so keep it up, you’re only getting stronger! Remember to modify when needed, and make them tougher when able. EMOTM 10 1 CL Build by feel Then, For time: 21, 18, 15, 12, 9, 6, 3

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WOD 211112

4rds for time: 8 Burpee Box Jumps (24/20) 16 Front Rack Lunge Steps (115/80) Run 400m “In war the heroes always outnumber the soldiers ten to one.” – H. L. Mencken

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WOD 211111

Thank you Veterans! “Joe Lusk” AMRAP 25 1 Muscle-up 21 Double Unders 5 SN (135/95 – Power or Full) “Reject your sense of injury and the injury itself disappears.” – Marcus Aurelius   

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WOD 211110

Every 90s – 8rds: 2 HCL + 5 FSQ Build by feel Then, AMRAP 8 7 PCL (135/95) 10 B.O.B. “Trust yourself, you know more than you think you do.” – Benjamin Spock

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WOD 211109

Partner AMRAP 20 60 Calorie Row 40 Alt DB SN (50/35) 200ft Sled Push (3/2 – per person) *Break up calories/reps any way – one person working at a time “True friendship is like sound health; the value of it is seldom known until it is lost.” – Charles Caleb Colton

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WOD 211108

For total time: 3rds – 2m rest between 20/15 Calorie Bike 20 Wall Ball (20/16) 20 Push-ups *Rest 4m 3rds – 1m rest between 25 AKB Swings (53/35) 2 Rope Climbs “One loyal friend is worth ten thousand relatives.” – Euripides

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