Friday September 14

In front of a clock set for 15 minutes: 1 minute of Squats 2 minutes of Double-unders 3 minutes of Push-ups 4 minutes of Back extensions 5 minutes of Pull-ups 

Score is total reps

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Saturday November 27

This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast. Intermediate Option: 5 rounds for time of: 400-

Friday November 26

at gym wod 6:30-9 am 1-rep-max clean, 4-minute time frame Rest 2 minutes, then, Max pull-ups in 4 minutes Rest 2 minutes, then, Complete as many repetitions as possible in 8 minutes of: 20