Programming for week Metcon (Time) 4 RFT 2 100m run/row with 7 burpees in between 15 T2B (do a burpee each time you come off the bar) 14 yd walking DB OH lunge (7

Thanksgiving Partner WOD Metcon Metcon (Time) Partner WOD 100 – Will Jump For Pie(Singles Unders) 90 – Ham Strongs(Air Squats) 80 – Row Your Mayflower(calories) 70 – Burpee Up My Dinner 60 – Pass

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 100 – Will Jump For Pie(Singles Unders) 90 – Ham Strongs(Air Squats) 80 – Row Your Mayflower(calories) 70 – Burpee Up My Dinner 60

Bear Complex Weightlifting Metcon (Weight) 5 Rounds For Load Complete 7 Unbroken Sets of this Barbell complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press The five

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 DB FS Step-ups 35s/25s 24/20 10 DB push-up alt rows 15 single DB sit-up OH presses 30 DU/90

Fight Gone Worse Weightlifting Back Squat (3×8) Metcon Metcon (3 Rounds for reps) "Fight Gone Worse…" For a Total of 3 Cycles… 1 Cycle Consists of… 1 Min: Max Wall Ball Shots 30 Sec

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×8) Metcon Metcon (3 Rounds for reps) “Fight Gone Worse…” For a Total of 3 Cycles… 1 Cycle Consists of… 1 Min: Max Wall Ball Shots

Paul Collins/Mote Metcon Metcon (AMRAP – Rounds and Reps) Paul Collins AMRAP in 5 minutes 13 Wall Ball Shots (20/14 lb) 6 Toes-to-Bars Metcon (AMRAP – Rounds and Reps) Mote AMRAP in 20 minutes