Thursday, November 19, 2015 (5:00-6:00)

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Warm-up
Run 400m
x2
10 GHD Sit-ups
10 KTE
1 Bearcrawl
15 DB Push Press
15 Squats
5 Jumpsqauts
WOD
21-15-9 reps for time of:
Sit-up Wall ball, 10 pound ball
Wallball Shots, 20 pound ball
Ball Slams, 20 pound ball
Perform sit-up with ball extended overhead and throw off wall, catch falling into next sit-up, keep extended overhead entire time

Tuesday, November 17, 2015 (5:00-6:00)

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For time:
15 squat cleans, 155 lb.
30 toes-to-bars
30 box jumps, 24-inch box
15 muscle-ups
30 shoulders-to-overheads, 40-lb. dumbbells 
30 double-undersdouble-unders=90 singles
15 thrusters, 135 lb.
30 pull-ups
30 burpees
300-foot walking lunge with a 45-lb. plate held overhead=–6 lengths