Saturday November 14th

For time and load

Run 1k
100 push ups
In 5 minutes : Snatch 1 rep (heavy) OR overhead squat 1 rep (beginners)

Rest 6 minutes

200 double unders
50 handstand push ups
50 grasshoppers
In 5 minutes : Clean 1 rep (heavy) OR front squat (beginners)

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Slain WODs

Thursday January 2nd - Monday January 6th
Monday December 23rd - Monday 30th
Monday December 16th - Sunday 22nd
Monday December 2nd - Sunday December 8th
Thursday November 28th - Sunday December 1st
Monday November 18th - Sunday November 24th
Monday November 11th - Sunday November 18th
Monday October 28th - Sunday November 3rd
Monday October 21st - Sunday October 28th
Monday October 14th- Sunday October 20th

9 Basic Movements

The Push Jerk
The Air Squat
The Medicine-Ball Clean
The Sumo Deadlift High Pull
The Deadlift
The Push Press
The Shoulder Press
The Overhead Squat
The Front Squat

Workout Of the Day (WOD)