Back to a regular schedule, Thanksgiving Recovery, 2 Birthday wods and a December Attendance/Particpation Challenge.e

Monday
Power Clean 5x5

b) Sarah J Tuibeo's Bday wod
2 Rounds For time (22min cap)

11 Thrusters 95/65
22 Hand Stand Push Ups
11 Pull Ups
29 Sit Ups (GHD where Possible)
22 Thrusters
11 HSPU
22 Pull Ups
29 Sit Ups (GHD where Possible)

Tuesday
Back Squat
Find one RM

B) Ina Cha's Bday wod
200m Farmer Carry Buy in 53/35...then
3 Rounds for time
11 Full Cleans 125/85
29 Burpee Box Jump overs
87 Double unders (200 Singles)
..........Cash out 200m Farmer Carry 53/35

Wednesday
A)
400m Run
5 rounds of Cindy
400m Run
3 Rounds of DT 155/105
800m Run

B) Romanian Deadlift
5x5
Dumbell Bench Press
5x8-15

Thursday
Over Head Squats
5x3

B) Team of 2 (one works on one movement then when both done both swap. both athletes will do entire rep scheme.
21, 15, 9
toes to bar
Cal row.
rest 2minutes....then 2 rounds of (same principle as above)
20/15 Cal row
20 GHD Sit ups
immediately followed by max combined....
Shoulder 2 Over Head 115/80 with remainder of cap time of 14 minutes

Friday
Snatch 1RM for ADV/INT
Newbies do 5x3 Hang Power Snatch

B) for time
30 Wall Balls 20/14
10 snatches 115/75
30 Wall Balls
10 Snatches 135/95
30 Wall Balls
10 Snatches 145/105

Saturday
Max Out Saturday

B)3 Rounds for time (Linchpin test #2)
5 Muscle ups (5 strict Pull ups/5 Dips any ring/bench or 20sec L sit)
10 Squat Cleans 135/95
20 Box Jumps 24/20

Sunday
Open Gym