Warm up: 400 m run, 10 pass thrus, 10 windmills; 2x 10 prisoner squats, 10 spiderman lunges, 10 single arm db/kb press(tot), 5 chin ups

Mobility:  shoulder/front rack

Skill Focus: Front Squat
Warm up and build to a. . .

Warm Up: 10 jumping jacks, 10 vertical jumps to target, crab walk, 10 lateral jump, 10 push-ups, 200-meter run

WOD:
21-15-9
burpees
pull-ups
Sit-ups

Rest 1:00
15-12-9
Pull-ups|

Warm up: 10 pass thrus, 10 windmills, run 400 m, 10 pvc/light good mornings, 10 ball shrugs, 10 walking toe touches, 10 alt straddle toe touch, 10 walk out (and all the bay back up) push ups

Mobility:  Hamstrings/Glutes

Skill Focus: Deadlift

Athlete of the Month November 2013:  Sashy O.

Warm up: 400 m run, 10 pass thrus, 10 windmills; 2x 10 squat jumps, 10 db presses, 10 push ups, 5 scapular pull ups

Mobility:  shoulder / overhead

Skill Focus:  C2B & Strict Pull Ups
String a few together and work on efficiency

Warm Up: 1:00 in plank hold, 5 wall walk ups, bear crawl to pull up bars, 20 sec monkey hangs, 25-meter high-knee skip, 25-meter sprint

Skill Focus: Pull Ups and Thrusters

WOD:

21-15-9 of:
Thrusters

Girls vs Guys. . .

150 wall balls w/ teammate holding chin over bar (one resting)
100 swings 53#/35# with teammate holding plate oh 45#/25 (one resting)
75 sit ups with one teammate holding in hs hold (one resting)

Warm up: 400 m run/row; 10 pvc pass thurs, windmills, goodmornings, ohs, sh pr, power snatch; 2x 10 push ups, spiderman lunges, hollow rocks, ring rows

Mobility:  shoulders, pecs, arms

Skill Focus: Bench Press