Sunday, November 10 - Saturday, November 16

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Sunday, November 10 - NO CLASS

 

Monday, November 11 - Veteran's Day

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 Army Staff Sargent Jack M Martin III, 26, of Bethany Oklahoma assigned to the 3rd Battalion 1st Special Forces Group Fort Lewis, died September 29, 2009 in Jolo Island, Phillippines, from the detonation from an IED. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi

 

WOD: 20 minute AMRAP

"Jack" 

  • 10 Push Press (83/115)
  • 10 KB Swings (55/70) 
  • 10 Box Jumps (20/24) 

 

Tuesday, November 12

Skill Work: 

    • Snatch Drops
    • Muscle Snatch

    Strength Work: 2 Snatch + 1 Hang Snatch

    • 3 sets

    WOD: 7 minute AMRAP

    • 7 Burpees
    • 21 Double Unders

     

    Wednesday, November 13

    Strength: Back Squat

    • 3x5

    WOD: 21-15-9

    "Fran" 

    • Thrusters (63/95)
    • Pull-ups

     

    Thursday, November 14

    WOD: 4 Rounds for Time

    • 50 Walking Lunges
    • 25 Sit-ups
    • 400 Meter Row

     

    Friday, November 15

    Skill Practice:  

    • Rope Climbs
    • Pull-ups

    WOD: For Time

    • 20 Deadlift (163/225)
    • 20 Squat Jumps
    • 2 Rope Climbs
    • 15 Deadlift (163/225)
    • 15 Squat Jumps
    • 2 Rope Climbs
    • 10 Deadlift (163/225)
    • 10 Squat Jumps
    • 2 Rope Climbs

     

    Saturday, November 16

    WOD: EMOM for 30 minutes

    Alternating minutes:

    • 1 Muscle up
    • 3 Power Cleans (83/115) 
    • 1 Muscle up
    • 3 Overhead squat (83/115)

     

    Posted on November 10, 2013 .