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10 November 2017

Warm-up:
Coach’s Choice

Strength/Skill:
Get Ready for the WOD!

WOD:
White (Time)
5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
Female RX: 25# plate

Cool Down:
Athlete’s Choice

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13 November 2017

Warm-up:
Coach’s Choice

Strength/Skill:
Clean (1 x 1 x 1 x 1 x 1)

WOD:
For Time
50 Wall Balls (20/14)
15 Cleans (95/65)
50 Wall Balls (20/14)
10 Cleans (135/95)
50 Wall Balls (20/14)
5 Cleans (155/105)
*RX+: 135/95, 185/135, 225/155

Cool Down:
Run 400 Meters (With Wall Ball

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20 November 2017

Warm-up:
Coach’s Choice

Strength/Skill:
Overhead Squat
(20 Minutes to Find your 1 RM.)

WOD:
21-18-15-12-9-6-3 Overhead Squat
42-36-30-24-18-12-6 Double Unders
*Increase weight each round
*65/45, 75/55, 85/60, 95/65, 105/70, 115/75, 125/85

Cool Down:
3 Rounds
Waiter’s Carry (25/15)
5 Plate Circles (25/15)(Left and Right)

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21 November 2017

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 4 x 3 x 2 x 1 )
*Start at 80% of your 1 RM.

WOD:
10 Minute GAFAP
2 Burpees over the Box (24/20)
2 Deadlifts (225/155)
4/4, 6/6, 8/8 . . .

Cool Down: 3 Rounds
5 Barbell Rollouts
15 Double Unders