Nov 30 WOD

Running Warm up:
Length of Basketball Court
1x down and back, rest 15 secs
2x down and back, rest 15 secs
3x down and back, rest 15 secs
4x down and back, rest 15 secs
3x down and back, rest 15 secs
2x down and back, rest 15 secs
1x down and back

Note: Rest starts when first guy crosses.

Strength:Bench Press
5-5-3-3-3

Metcon:
7 Rounds
3 HSPU
10 Pistols (5 per leg)
15 Burpees

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Nov 26 WOD

Strength:
Shoulder Press 5-5-3-3-1-1

Metcon:
AMRAP in 20 min
25x Air Squats
20x Pushups
15x Box jumps (24 inch)
10x DL (135 lbs)
5x Pull-ups

Core cool-down

Nov 24

Bench press 5,5,3,3,1,1
At any time before or during bench do a 3 pull max watt on the rower.
Box squat 5 X 5
At any time before or during squat do a 3 pull max watt on the rower.
Row 500 for time

Voting WOD

Today’s WOD was decided by popular vote. Of course as with all elections the voters had minimal knowledge prior to voting.

The outdoor WOD
For time:
50 pull ups
200 yd walking lunge
50 burpees
200 yd walking lunge