Pre-Turkey Burner 11/21/12

• We are closed Thursday! We will have open gym hours on Friday (hours to be announced)
• 
  
• SWOD
• 10 Min AMRAP
• 5 Power Cleans (185/115)
• 10 Bar Burpees
• rest 7 minutes then...
• 800 or 1600 M run

11/20/12

• SWOD then...
• 
  
• 5 rounds
• 
  
• 5 Ring Muscle Ups (RX) or 5 bar MU's / 10 pullups and 10 dips
• 15 Box Jump Overs (24"/20")
• 20 Situps

11/19/12 - Running with Diane

• SWOD then...
• 
  
• 21-15-9
• 
  
• Deadlift (225/155)
• HSPU
• 
  
• *run 400 M after 21-15-9

11/16/12

• SWOD then...
• 
  
• 4 rounds
• 
  
• 20 Russian Swings (70/53)
• 20 Goblet Squats (70/53)
• 20 pullups

11/15/12 - Happy Birthday Guby!

• SWOD then...


• 2 rounds
• 400 M run
• 14 KB Snatch (53/35) (7 per arm)
• 15 Ring Dips / 45 box dips
• 50 situps (20/14)
• 400 M run