Happy Thanksgiving Everyone!

Four rounds for time:

8 front squats, 95lbs/135lbs/155lbs/185lbs pick your poison

400 meter run

Post times in comments.

He's back..!

Rest Day

For time:

800 meter medball toss and chase, 20lb/15lb/12lb/10lb ball (pick your poison)

Post load used and times in comments.

“Hold ball low and descend to the bottom of a squat.  Explosively drive the ball overhead and release it.  As soon as it’s out of your hands/feet have landed, run after the ball.  Pick it up, repeat, and enjoy for 800 meters.”

For time:

Rounds of 10-9-8-7-6-5-4-3-2-1 each of

Deadlift, 225lbs/135lbs

Dumbbell Overhead Press (standing, of course), 40lbs/20lbs

Post times in comments.

Rest 5 to 10 minutes

Then, 3 rounds, concentrating on form:

50 hip extensions

50 strict sit ups

50 squats

Sorry for the delayed post everybody!  Rebekah has come down with the flu.  Luckily, it’s the regular kind and not the pig kind.  She has a fever, but she’s doing better.

Sumo Deadlift Highpull

6-6-5-5-3-3

Post loads used in comments.

“Good Ol’ Fashioned Nightmare”

Four rounds for time:

50 ring dips

50 wall ball, 20lbs/10lbs

Post times in comments.

Three rounds, 3 minutes of rest between each round:

Max reps of kettlebell swings in 1 minute, 7olbs/55lbs/35lbs, you pick your poison.  Post loads used and reps completed for each round in comments.

Rest 5 to 10 minutes

15-12-9

Bench press, 155lbs/75lbs

Pull ups

Overhead step ups, 45lbs/25lbs

Sit ups

Rest Day

For time:

400 meter walking overhead lunge, 45lbs/25lbs

Post times in comments.

For time:

“Shoot and Scoot”

50 foot bear crawl

10 burpees

75 foot bear crawl

10 burpees

100 foot bear crawl

10 burpees

75 foot bear crawl

10 burpees

50 foot bear crawl

10 burpees

25 foot bear crawl

10 burpees

Post times in comments.

The warrior mentality: do you have it? God bless all that serve, and all that have fallen.