Max Day

Deadlift: 5-5-3-1-1

Partner WOD: 4 Laps on our track

Lap 1: The two teamates run 400M together and do 50 Squats when complete

Lap 2: One parter runs backwards for 400M while the other partner does pushups. Then switch

Lap 3: One partner runs 400M while the other partner does overhead arm claps. Then switch

Lap 4: Both partners complete the final lap together...taking turns fireman carrying each other until 400M is complete. 30 Burpee penalty to walking beside each other at any point on this lap.

"Pick Your Poison"

Today's WOD is another team builder like Monday. Winning teams completes the most reps. Choose from:

- Box Jumps
- Single or Double Unders
- Front Squats
- Tire Throw
- Pull Ups
- Toes To Bar
- Knees to Elbow
- Burpees

Team members each select a different item and work non stop for 5 minutes. Rest for 2 minutes and then switch to a different excercise for another 5 minutes. Combine your totals and see who wins.

Team Workout

WOD: In groups of four complete the following for time:

- 100 sit-ups
- 100 push-ups
- 100 one legged squats
- 100 tuck jumps
- 100 jumping jacks

Teams can go in any order as long as only one event is completed at a time with all members. Winning group gets bragging rights.

100 reps as a team and not each person. However, every person on the team has to at least do 10 reps of each event.

How to limp into the weekend

Today's WOD: 3 Rounds For Time
- 100 Meters of Broad Jumps
- 100 Meters of Lunges
- 200 Meter Run

You are probably wondering what the WOD is for today...its simple. Walk to the Post Chapel from 2:00 to 3:00 today and join us for our annual Christmas singing. It will be a time of community and fellowship. Food will be provided afterwards so please come and enjoy the day. P.S. one of the three events for Friday will be 100 meters of broad jumps...I will tell you the second event if you come to the service.

WOD: Run three miles...while also stopping every minute on the minute to do 5 burpees.

Welcome back from Thanksgiving.

WOD: 21-15-9

Box Jumps (Or Step Ups)
Overhead Squats
Pull Ups

Remember that we are going to two classes today. 2:30 and 3:15