W.O.D.

DL 5×5 Then, For time: 21, 18, 15, 12, 9, 6, 3 KB SDLHP (53/35) T2B “Not in doing what you like, but in liking

5rds – 3m ON/1m OFF 30 Double Unders 7R/7L DB HPCL/J (50/35) 100ft Sled Push (2/1) *Pick up where you leave off for total rounds/reps

3rds for time with a partner: 40 Alt BJ (24/20) 50 Calorie Bike 60 Ring Rows/40 C2B/20 Muscle-ups (pick only one) *Split reps/cals any way,

BSQ 3×10 Increase each set Then, AMRAP 12 50 Wall Ball (20/16) 50 Bar-facing Burpees Max FSQs in remaining time (135/95) “The most beautiful people

For time: 100 Calories (You pick the machine) *EMOTM – 1 SN (you pick the weight) “If there is no struggle, there is no progress.”

“Whitten” 5rds for time: 22 AKB Swings (70/53) 22 BJ (24/20) Run 400m 22 Burpees 22 Wall Ball (20/14) “The secret to getting ahead is

For total time: 3rds – 2m rest between 200m Row 7 DL (275/185) 14 HSPU *Rest 4m 3rds – 2m rest between 4 Muscle-ups 14

FSQ 5×3 Build by feel Then, Partner AMRAP 12 Relay style 8/6 Calorie Bike Sprint 100m Sled Pull (3/2) OR 200ft Sled Push (3/2) –

EMOTM 5 10 Bar-facing Burpees *1m Rest EMOTM 5 5 BF Burpees 7 HPSN (95/65) *1m Rest EMOTM 5 3 BF Burpees 5 HPSN (same

Next Week 11/20-11/25: Monday/Tuesday/Wednesday – regular schedule Thursday – Thanksgiving – Closed Friday – one WOD – 8am – open to everyone! Saturday – regular