Wednesday 11/30/16... C&J, air squats, abmat sit ups

#1. SWOD - Power clean 1RM

#2. AMRAP-7
     7 C&J
     30 air squats
     15 abmat sit ups

Tuesday 11/29/16... Deadlift, Pull up, Push up

Conditioning: For Time

10,9,8,7,6,5,4,3,2,1

Deadlift 

Pull up – strict

Push up

Row 15/10 calorie (after each round)

monday 11/28/16.... "Thrusting Cindy"

from Incendia strongman:

Conditioning: AMRAP x 20:00

“Thrusting Cindy”
5 pull ups
10 push ups
15 Thrusters

*95/65 RX

Sunday 11/28/16...... Box squats, emom - back squats and snatch

#1. Strength - box squats

#.2. Emom - 16 alternating
     5 back squats
     12 DB snatch

Rest 2 minutes

#3. Amrap- 6
     25 dubs
     9 HSPU

friday 11/25/16.... Bench press

Strength: Bench press

Wod 5 rounds

     20 DB snatch
     10 Bench
     200 meter row

11/24/16... Thanksgiving WOD

Happy Thanksgiving

Conditioning WOD:
7 Rounds

Run 200
10 Deadlift
10 Wallball

Wednesday 11/23/16 crossfit open wod 16.2

#1. Strength: Back squats - 5x5

#2. Conditioning: modified from the Open 16.2 wod

25 sit ups
50 single unders
15 squat cleans

25 sit ups
50 single unders
13 squat cleans

25 sit ups
50 single unders
11 squat cleans

25 sit ups
50 single unders
9 squat cleans

25 sit ups
50 single unders
7 squat cleans

* increase weight for squat cleans every round