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Saturday November 24


Nukes, scaled 8 minutes to complete: 1/2-mile run 136/185-lb. deadlifts, max reps Then, 10 minutes to complete: 1/2-mile run 95/135-lb. power cleans, max reps Then, 12 minutes to complete: 1/2 mile run 66/95lb. overhead squats, max reps 


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At gym wod 6:30-9 am Scaling: Though twice the reps of Isabel, this workout should still be fairly quick. Reduce the loading and reps to complete it in under 10 minutes. For time: 45 snatches ♀ 95 lb.

At gym wod 8-9 am For time: 20 back squats 40 toes-to-bars 60/40-calorie row ♀ 125 lb ♂ 185 lb Scale: For time: 15 back squats 30 hanging knee raises 45/30-calorie row ♀ 55 lb ♂ 75 lb

At gym wod 6:30-9 am Complete as many rounds as possible in 10 minutes of: 5 burpees 1 rope climb, lying to standing 30 single-unders scale: 5-7 rounds