Weekly Update 11/28 - 12/4

11/28
Ladder - 2 minute
20 ft Prowler Bear Crawl shuttle

1 length increasing weight every 2 minutes

11/29
Air Force
EMOM 4 Burpee (including start)
20 Thruster 95 / 65#
20 Sumo Deadlift High Pull 95 / 65#
20 Push Jerk 95 / 65#
20 Overhead Squat 95 / 65#
20 Front Squat 95 / 65#

Men’s: 5:58 Dan
Women’s: 6:39 Jacque

Compare to 1/18/21

11/30
60 - 40 - 20
Row calories
Hollow Rock
Plank Plate Slide

12/1
Alpine
6 Rounds
90 seconds Tire Flips jump through
3 minute rest

12/2
Gunny
For time:
1-mile weighted Run 
50 Pushups
50 Situps
1-mile weighted Run 
50 Pushups
50 Situps
1-mile weighted Run
Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

Men’s: 42:25 Mack K
Women’s: 39:58 Trisha H

Compare to 8/6/18

12/3
20 Min AMRAP
20 Bare Bar jump squat
15 cal Assault Bike
20 Russian Twist @ 25% Snatch

12/4
The Ghost
6 rounds of:
1 minute of Row
1 minute of Burpees
1 minute of Double Unders
1 minute rest

Men's
739 - Brandon H

Women's
570 Cheryl H

Compare to 4/8/21