11 28 14

Holiday Schedule: Fri 11/27: 9AM, 10AM, all other classes cancelled. (There will be a WOD) Sat: Normal hours   WOD 11 28 14 A. [10] Jump rope practice   B. FT [35]: 42 DU 21 Air Squats 21 STO (45/33) 21 Burpee Box Overs (24″/20″) 21 GHDSU / ABMSU

08 15 14

WOD 08 15 14 A. FS (5@68%,3@77%,ME@86%) B. Good Mornings: 4×10 AHAP B. (ADV) Snatch DL (5×3 @ 110% Snatch 1RM) C. FT [C14]: Row 1000m 21 Wallball (30/20) 21 GHDSU/AbmSU 4 Bar MU 15 Wallball (30/20) 15 GHDSU/AbmSU 4 Bar MU

08 02 14

WOD 08 02 14 A. [15] Find a 20RM u/b OHS B. In teams of 2 or 3, 1PW@T: AMRAP [15] Run 400m (switch anytime) 10 GHD situps 1 Rope Climb Post times, loads, and comments.