11/8 WOD Total

WOD
Add your scores of
max dead lift
max back squat
max push press

11/7 WOD

WOD

Obstacle

11/6 WOD

WOD
strict pull-ups (10-8-6-4-2)

 then for time
400 meter
     10 or 7 rnds
        7 ab wall ball
        7 burpees
Finish with a 400 meter run

11/5 WOD Matrix 7

WOD (3 rnds)

7 floor to overhead (135/95)
7 cleans
7 dead lift
rest 1 min.

cash out => finish two more rounds of the above at lower pace or weight.

Got new people on the board.  Good job.

11/4 WOD

WOD
Over head squats (3-3-2-2-1-1)

then (4 min.)
5 overhead squats (95/65)
10 dbl unders

3 min. rest
then (4 min.)
5 sumo deadlift high pull (95/65)
5 dips

 3 min. rest
then (4 min.)
10 jumps lunges 
10 V-ups

11/2 WOD

WOD (5 rnds)
10 wall walks
10 toes to bar
20 box jumps (24/20)

11/1 WOD

WOD (4 rnds)
4 dead lift  (285/ 245/185/160 lbs) (Rx+/Rx/Rxladies/Rxladylite)
10 rope  pull-ups
10 rope tricepts
400 meter