November 16 - 20

Monday
WOD. For time:
50 Sit-up
5 Rope Climb
40 Sit-up
4 Rope Climb
30 Sit-ups
3 Rope Climb
20 Sit-ups
2 Rope Climb
10 Sit-ups
1 Rope Climb

Tuesday
WOD. 2 RFT
10 OHS
1000m Row or 800m Run

Strength. Sotts/ Seated Press

Wednesday
Strength. Back Squat

WOD. For Time:
21 Burpee to Target
400m Run/ 500m Row
15 Burpee
400m Run/ 500m Row
9 Burpee
400m Run/ 500m Row

Thursday
WOD. 4.x4 Clean & Jerk

Friday
TBD

---  At Home Version ---

Monday
WOD. 3 RFT
50 Sit-ups
1:00 Plank

Tuesday
WOD. 3 Rounds
20 OH Walking Lunge (10/leg)
800m Run

Wednesday
WOD. For Time:
2 mins Cardio
20 Burpee
2 mins Cardio
15 Burpee
2 mins Cardio
9 Burpee

Followed by: 75 Hand Release Push-ups

Thursday
WOD. Not For Time:
24 SLDL (12/ leg)
24 Bent Over Row (12/arm)
24 SL Glute Bridge (12/ leg)
24 SA Strict Press (12/arm)

Friday
WOD. 3 RFT
400m Run/ 2 mins Cardio
25 Squats*
20 Lunges*
*use whatever weight you can find

Followed by: 50 Weighted Sit-ups + 100 Leg Lifts