SUNDAY
Sunday Fun Day
3 pm Surprise WOD!
MONDAY
Bench Press
Week 8
Find a 1RM Bench Press
-then-
Find a 1RM Front Squat
TUESDAY
“Cindy Sandwich”
8 min AMRAP
5 Pullups
10 Pushups
15 Squats
-10 minutes to find a 1RM Deadlift
8 min AMRAP
5 Pullups
10 Pushups
15 Squats
WEDNESDAY
5 Rounds
In 3 minutes
100 m Farmer’s Carry @ 70# each hand/ 53# each hand
AMRAP Row for Calories in remaining time
Rest 3 Minutes
*Scored by total calories rowed.
THURSDAY
E3MOM for 8 Rounds
1 Clean & Jerk
*Increase in load each round if quality technique is present
FRIDAY
Anniversary/Thanksgiving Party @ 6:30pm
“Power Badger”
3 RFT:
30 Power Cleans @ 95/65#
30 Pull-ups
800 meter run
SATURDAY
15 mins instruction and drills on DUs
-then-
“Flight Simulator”
10-20-30-40-50-40-30-20-10 Double-unders
RX+: “Flight Simulator 2.0”
25-10-20-30-40-50-40-30-20-10-25
*Only attempt Rx+ if you have a Flight Simulator time of under 8 minutes