11/25 - 11/30

Monday
WOD:
400 m run
25 back squats
400 m run
25 front squats
400 m run
25 back squats
400 m run
25 front squats

RX: 155/115
*Can be from the rack or the floor*

(30 min time cap)

Tuesday
Strength:
5x3 Power Snatch from 45’s/blocks
Stay under 60% of your max (working on form)

WOD:
3x5 Min rounds
Rest 2 mins between
Cash in:
200 M Run
20 sit-ups
Then
AMRAP High Hang Power Snatch
RX: 95/65
RX+: 95/65, 115/75, 135/95
Score is total # of Snatches completed

Wednesday:

Skill:
Dips/Muscle up work

Liz’s birthday WOD
Cash in:
35 ball slams
Then
19 rounds for time
2 pull-ups *C2B
3 deadlifts (225/155)
4 burpees over bar 

27 min time cap

Thursday:
Happy Thanksgiving!
Teams of 5
35-40 min AMRAP
Row 20 calories
Rest
MR Push jerk (115/75)
MR Hanging knee raises
MR Double unders (divide in half and round down if doing singles) Ex. 105 singles= 52 doubles

***Every 5 mins, group turkey trot (400m) w/ wall ball then pick up where you left off***

Friday:
BRO Day!

Bench press
2-2-2-2-2 (same weight across)

WOD:
Crazy 8
8 rounds
8 bicep curls
8 push press
8 bent over rows
8 lunges right leg (any kind)
8 lunges left leg
8 floor press
8 skull crushers
8 barbell rolls outs
RX: 45/35
RX+: 75/55

Saturday:
Lakewood 4

*Solo or with a partner (your choice)

800m run
23 burpee pull-ups (*Mark)
101 box jumps (*Tina)
400m backwards run
121 pushups (*Ronnie)
135 sit-ups (*Gregg)
800m run
9 ground to overhead 185/125 (# of kids left behind)

*badge numbers


Lakewood 4 is to honor Sergeant Mark Renninger, Officers Tina Griswold, Greg Richards, and Ronnie Owens. Who lost their lives on November 29th 2009, when just trying to enjoy a cup of coffee, a man walked into the coffee shop and killed all four officers. 47 combined years of service between the four of them

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