WOD Wednesday November 11th

Warm up: 1 Minute on Bike / 10 Ring Rows / 10 Banded Good Mornings / 10 Sit ups / 10 Empty Bar Front Squats

“WYK”

5 Rounds For Time:

5 Front Squats @ 225 / 153

5 Rope Climbs

400 Meter Run with plate @ 45 / 25

Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident.

He is survived by his wife, Katie Wykstra; mother, Heidi Katzenbach; father, Thomas Wykstra; brothers, Aiden and Connor Wykstra; sister, Hannah Donato; stepfather Ray Katzenbach; and stepmother, Joyce Wykstra.

WOD Tuesday November 10th

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Sit ups / 10 Bench Push ups

1 . For 3 Sets:

5 Seated Strict Press

Right # of Back Extensions

2 . For 3 Sets:

10 Bench Press

Right # of GHD Sit ups

3 . For Time:

10, 20, 30, 20, 10 Kettlebell Swings

5, 10, 15, 10, 5 Burpee Box Jump Overs

WOD Monday November 9th

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Front Squats

1 . Find a Max:

Front Squat

2 . As Many Rounds as Possible in 10 Minutes:

2 Power Cleans

4 Toes to Bar

16 Double Unders