Weekly Update 11/12 - 11/18

11/12
"Nasty Girls"
3 rounds for time of:
50 Air Squats
7 Muscle Up
135 pound Hang Power Clean, 10 reps

11/13
Max Shoulder Press
then
2 min GHD Hamstring Curl
then 
some Ryan thing

11/14
Andy
For time, wearing a 20-lb. vest:
25 Thruster, 115 lb.
50 Box Jumps, 24 in.
75 Deadlift, 115 lb.
1.5-mile Run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.

11/15
15 rounds
30 seconds max effort (Assault Bike or Row)
30 seconds rest

11/16
15 minute AMRAP
3 Rope Climb
10 Back Squat @ 55%

11/17
"Jackie"
1000 meter Row
45 pound Thruster, 50 reps
30 Pullups

11/18
15 Minute AMRAP
10 Weighted Box Step
15 GHD Raise