FUNday

In TEAMs of 2, complete for Time:
  50 Deadlifts (185/105*)
  60 Burpees
  70 Shoulder to Overhead (95/65*)
  80 Pull-ups
  90 Front Squats (95/65*)
  100 KB Swings (53/35*)

*1 TEAM member working at a time. partition the reps as you wish. 

Thursday

WOD "Armistice"

9 minute AMRAP
  100m sprint
  11 sit-ups
  11 air squats
  100-meter sprint
  22 sit-ups
  22 air squats
  100m sprint
  33 sit-ups
  33 air squats

*add 11 to the sit-ups and air squats for each additional round

 2-minutes of silence (rest, reflection), followed by:

9 minute AMRAP
  100m Sprint
  11 Push-Ups
  11 Box Jumps (24/20”)
  100-meter sprint
  22 Push-Ups
  22 Box Jumps
  100m sprint
  33 Push-Ups
  33 Box Jumps

*add 11 to the Push-Ups and box jumps for each round

Veteran's Day

WOD: 5k Run

Tuesday

Every 2min for 20min alternate between movements:
   4 Deadlifts
   4 Bench Press

*Use 60-70% 1RM

                Rest 5min, then...

Plank Ladder

Monday

4 Rounds for TIME of:

  •500m Row

  •12 Push Press (115/85*)

  •12 Pull-Ups

  •40 Bar Over Hops

SC Officer Dies After Cruisers Collide

SEALFIT BLOG: 10 WAYS TO TELL HOW FIT YOU ARE

FUNday

6 Rounds for TIME:

  5 Power Cleans

  5 Front Squats

  5 Push Jerks

RX= 135/95*

Thursday

Complete for TIME:

10 One leg deadlifts
10 pushups
10 One leg deadlifts
10 pushups

10 kettlebell cleans
10 pushups
10 kettlebell cleans
10 pushups

10 one handed kettlebell swings
10 pushups
10 one handed kettlebell swings
10 pushups

10 kettlebell snatches
10 pushups
10 kettlebell snatches
10 pushups

RX= 53/35*