Weekly Update 11/19 - 11/25

11/19
“Michael"
Three rounds for time of:
Run 800 meters
50 Hip Extensions
50 Situps

11/20
Total Reduction
EMOM
4 L-Sit Pullups
in the remaining time do Rope Pull
at 75% max shoulder press
continue until you have completed 40 rope pulls

11/21
21 - 15 - 9
Shoulder Press @ 55%
Assault Bike Calories
Russian Twist @25% max snatch

11/22
"Barbara"
Five rounds, each for time of:
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest precisely three minutes between each round.

11/23
Thanksgiving “Burn the Bird?”

11/24
Gym Closed
at home WOD:
"Severin"
50 Strict Strict Pullup
100 Hand Release Push-ups, release hands from floor at the bottom
Run 5K
If you've got a twenty pound vest or body armor, wear it.

11/25
15 Min AMRAP
2 Split Jerk @ 90%
200’ Farmer Walks @ 20% back squat each hand