NOVEMBER 18

BACK TO BACK

Shoulder Press for load:
-3 Set of 3 reps
-Same weight across

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AMRAP 12:

8 Handstand Push-Ups
4 Burpee Pull-ups

8 Dumbbell Step Back Lunges

4 Burpee Pull-ups

Dumbbells: (50/35)'s

NOVEMBER 19

BOAT SHOES

For Time:

1,500/1,350 Meter Row

1,200 Meter Run

Rest 3 Minutes

1,000/900 Meter Row

800 Meter Run

Rest 3 Minutes

500/450 Meter Row

400 Meter Run

Time Cap: 35 Minutes

REPEAT FROM 1/16/24
(with burpees)

NOVEMBER 20

PLUS-MINUS

Deadlift for load:
-3 sets of 3 reps
-Same weight across

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For Time:

21-15-9-6-3 Power Cleans (135/95)

42-30-18-12-6 Hand Release Push-ups

Time Cap: 18 Minutes

NOVEMBER 21

THIS LITTLE PIGGY

10 Rounds For Time:

625/560 Meter Bike

30 Double Unders

8 Toes to Bar

Time Cap: 30 Minutes

NOVEMBER 22

GAME OVER

Back Squat for load:
-3 sets of 3 reps
-Same weight across

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For Time:

1,000/900 Meter Row

Directly Into....

100 Wallballs (20/14)

50 Burpees Over Rower

* Partition Part 2 However

Time Cap: 18 Minutes

NOVEMBER 23

PARTNER COMMUNITY WOD

NOVEMBER 24

FUSE BOX

AMRAP 20:

30 Sit-ups
20 Box Jumps (24"/20")

1,000/900 Meter Bike Erg

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SUNDAY RUNDAY

Run 2-3 miles