It’s the last week of November. Next week Starts the countdown to Christmas!!!
Monday 27 November
SSS: 5x max rep strict pull up (if over 13 add weight)
WOD: 21 Min AMRAP
5 Ring row, 10 Push up 30 Double unders
Tuesday
WOD – Run 5K (7 laps around the track)
Wednesday
SSS: 4×7 Deadlift @ 5-10# heavier than 8 Nov
WOD: For Time:
100 Iron Mikes (40 ea leg)
100 Abmat Situps
100 Yrd Bear Crawl
100 KB RDL (1.5/1 each hand)
Thursday
SSS: Turkish get up, 10 total
WOD: 10 Min AMRAP
15 C&J (115/75)
5 Box Jumps (30/27)
Friday 1 December
SSS: 3×10 OHS
WOD: 30-20-10 KB Snatch (2.0/1.5 Alternate arms), Burpees
Saturday 2 December
Alexander
5 Rounds for time
31 Back Squat (135/95)
12 Power cleans (185/130)
CrossFit Team Offutt Tactical Fitness 