11/22/12 - THANKSGIVING

WOD 1 - MUSCLE ENDURANCE and CONDITIONING

Complete for Max Rep

Team WOD - 3 Rounds

50/20 lb Farmer Carry - 100m
Airdyne - Max Calorie

3 Rounds

Ring Dip - Max Rep
T2B - Max Rep
Rest 2 min

3 Rounds

Tri Push-up - Max Rep
165/65 lb Bent Over Barbell Row - Max Rep
Rest - 1 min

WOD 2 - SPEED and STRENGTH

Power Snatch @ 95% - 5x2
Front Squat @ 95% - 1x1
Front Squat @ 90% - 2x2

WOD 3 - TEAM COMPETITION

Complete For Time

Burpee - 15
24"/20" Box Jump - 20
95/35 lb Shoulder Press - 15
70/35 lb KB Swing - 20
20/15 Wall Ball - 15
50/10 Waiter Carry - 100m
Repeat, but in reverse

Note:

WOD 1 - Team WOD: While one person does the farmer carry, the other person rides the Airdyne for max calories. Switch once the person finishes the farmer carry.

WOD 3: Form 2 teams. One person from each team starts the chipper. Once the first person completes the burpees and moves on the the box jumps, the second person can start the burpees. You cannot advance until the person in front of you finishes the exercise and moves on. Once everyone from your team finishes all the exercises, do the same thing in reverse order.