Warm up: 300 m row; 2 x 10 squats, 5 light push press, 5 chin ups

Mob: Hips, hams, glutes; dead bug practice

Skill/focus: Box Squat
Warm up and build to about 60-70% of your 1 rm back squat

Warm Up:
25 jumping jacks, 3 cartwheels, 50-meter high-knee skip, 50-meter carioca

Skill Focus: Controlled wall balls

WOD: 
4 wall balls
8 overhead lunges with ball
12 burpee ball toss over bar

Warm Up:  10 PVC pass-throughs, 10 PVC good mornings, 10 squats, 10 mountain climbers,  15 yard crab walk,  15 yard log roll, 100-meter run

Skill: pull ups and planks

WOD: Don't forget to invite Cindy to Thanksgiving!

Skill Focus: Double Unders & G2O

Levels 2 & 3
Buy in:  100 du’s
24 min AMRAP -- for the 24 hours Haiyan devastated Visayas
11 burpees – November
7 floor to overhead 95#/75# -- The day Yolanda made landfall

All levels
Teams of 2. . .

100 tire flips
1600 m ball relay ahap
100 flying burpees
For time

It's a good thing we're fit. . .

Warm up: 300 m row; 2 x 10 banded pass thrus, 8 goblet lunges, 8 swings, 8 sit ups

Mobility:  hips/hammies /glutes

Skill Focus:  Burgener warm up for snatches

EMOM for 10 min

Levels 3

Warm up: 500 m row; 2 x 5 walkout push ups, 10 straight leg sit ups, 10 walking lunges

Mobility:  twisted spiderman

Skill Focus: Deadlift
Warm up and build to a. . .

Warm Up: 25 yard bear crawl, 5 squats, 5 push-ups, 5 sit up, 10 one-legged hop on a low box each leg, 50-yard high-knee skip, 25 yard sprint

Skill:  review broad jumps and shoulder press

WOD: 3 minute
AMRAP
3:00 AMRAP

Warm up: 2x 200 m run, 5 kb snatches ea, 5 ring rows

Molbility/Stability:  Get your dead bug on

Skill Focus: Back Squat
Warm up to 70% of your new 1 rm and. . .