November 2014

1.Back Squat 5@75 3@85 1@95 1+@95 2.Double du “Annie” 100-80-60-40-20 du’s 50-40-30-20-10 sit ups

1.Push press 5@75 3@85 1@95 1+@95 2.3 RFT 6 deadlifts 275/185 12 Box jumps 24/20 18 TTB

Stay tuned for an email soon that will start road mapping how we are going to attack all of you that sent back in the goal sheets. One on one nutrition coaching, work shops/open gym (AKA “Singlet Saturdays”) to work on technique and functional movement screenings and individualized plans on fixing your mobility. There are

Team “DT” 5 rft 12 deadlifts 155/105 9 hang power cleans 155/105 6 jerks 155/105 Partner a. Completes full round. Then partner b. Will go. Each does 5 rounds for a total of 10 rounds by the team.

Goat Day OTM x 20 even minute goat 1 odd minute goat 2 Goat day is a day to work specifically on your weaknesses. If you are unsure what to do, the coaches will decide for you. It is our job:)

1. Back Squat 3×3 reps 85% 2. Teams of 2 8 x1000k row for time One works while one rests switch after each 1000k completed