Monday
Strength: Shoulder Press
10-8-6-4-2
WOD: 100 push ups for time **
Every minute on the minute starting at zero perform 10 Box Jump overs
Goal is 10 min or under
Tuesday
WOD: 3 rounds for time
500m Row
21 Alternating DB Snatch 50/35
12 Chest to Bar Pull Ups
Speed: 500m row for time
Wednesday
Strength: 20 rep max Back Squat
Goal: muscle building, muscle endurance and stamina
Thursday
Happy Thanksgiving
Thanksgiving 5K 8am at the gym
Friday
Skill: On an 8min clock build to a heavy set of 3 Deadlifts
Handstand Push Up skill work
WOD: 10 min AMRAP
7 Deadlifts 225/155
7 Handstand Push Ups
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