Monday 11/25– Women
Skill Practice:
8 minutes

WOD1: 12 minutes to find 3 RM deadlift

WOD2: With a partner, 6 rounds (alternating) for time of:
5 deadlifts (135lbs or scaled to 75% of 3RM)
10 pull-ups
200m run

*One partner completes a round while the other performs a Max L-sit, then rests
Resting partner will have one attempt to max L-sit (for time) at an point during their rest period.  Cumulative L-sit time (for both partners, all 6 rounds) is deducted from the overall time to determine score.

Monday 11/25– Men
Tempo squat 3010: 5-5-5-5 (3 seconds on the descent, 0 seconds at bottom, 1 second ascent, 0 seconds at top)
Press 5-5-5
Deadlift 5

Out of Class WOD 1- Women:
Complete as many rounds as possible in 15 minutes of:
5 R-arm kettlebell push jerks (35)
5 L-arm kettlebell push jerks (35)
10 kettlebell swings (35)

Out of Class WOD 2- Women:
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters (20)
6 toes-to-bar (scale down to  hanging knee raises)
24 double-unders (scale down to 24 single-unders)

Out of Class 1– Men
(no class—out-of-class at your discretion; it would be a good idea to have partners)
Squat 5-5-(5) — third set is optional
Tempo bench 3010: 5-5-5-5
Dimmel Deadlift 10-10-10-10

Out of Class 2– Men
(no class—out-of-class at discretion)
Squat 5-5-(5)
Press 5-5-5
Tempo deadlift 3010: 5-5-5-5


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