This WOD was made special by: Jon and “2 N” Jenn. They are getting married so everything is partner themed… awwww!

Warmup:

• Partner Medball sit ups
• Partner Burpee jump overs

WOD:

8 Rounds as a team for time:

Athlete A

• 400 meter run

Athlete B

• 8 KB Swings (24/32)
• 10 Med Ball Slams (14/20)
• 12 Deadlifts (135/185)

Athlete A completes a run while athlete B completes a series of movements. Once both athletes have completed their task they must then switch tasks. One round = both athletes complete both tasks

Warmup:

15 min.

• 100 Meter Run
• 100 Meter Walking Sampson Lunges
• 50 PVC Shoulder Rotations
• 3 Bear Crawl Laps

WOD:

AMRAP in 20 min.

• 25 Double Unders
• 7 Squat Snatch (75/115)

You may not Power Snatch then Overhead Squat.

Level 1 Scale:

• 75 Single Unders
• 21 Power Snatches (65/95)
• 21 Back Squats (65/95)

Level 2 Scale:

• 25 Double Unders, 35 Double Under Attempts, 100 Single Unders
• 14 Power Snatches (75/115)
• 14 Overhead Squats (75/115)

If you cannot physically do an overhead squat or squat snatch you may complete 21 Front Squats in their stead as a level 2 athlete

Mobility:

12 min.

Warmup:

15 min. 3 Rounds NOT for time

• 10 Push ups
• 10 GHD Sit ups
• 10 Squats
• 5 Strict pull ups (or the band under what you normally use)

Mobility:

12 min.

• figure 4 wall stretch 2min./side
• Mash Party (quads) 2min./side
• Mash the triceps 2min/side

WOD:

“The Chief” AMRAP in 3 min. of:

• 3 Power Cleans (95/135)
• 6 Push Ups
• 9 Squats

Rest 1 min. Then repeat for a total of 5 cycles.

Score is rounds completed for each of the 5 cycles.

50 Practical things to make you more awesome and less douche-ish

1. Take care of your spiritual life as much as you do your physical life
2. Eat real grass fed meat from local farms if possible
3. Eat local grown organic produce when possible
4. Eat real fat (avocado, cashews, almonds, olive oil)
5. Get rid of starchy and simple carbohydrates
6. Get rid of dairy (unless you can get it raw.)
7. Get rid of ALL sugar. (fruit is the exception, and limit it to the mornings and post workout)
8. Do not ever even consider purchasing any piece of workout equipment that is advertised as a do it all piece of equipment (Above ALL stay the hell away from the shake weight)
9. Have ONE cheat meal per week (more…)

Warmup/Mobility:

10 min.

• On your own (get the stuff warm and loose that needs to get warm and loose for this WOD)

WOD:

“Daniel”

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

For time:

• 50 Pull Ups
• 400 meter run
• 21 Thrusters (65/95)
• 800 meter run
• 21 Thrusters (65/95)
• 400 meter run
• 50 Pull Ups

L1 scale: 1/2 the work and scale the weight as needed.

L2 scale: is not scaled.

This is a Hero WOD. Do not whine, this WOD is in memory of a soldier who was killed and a family whom has lost. Do not dishonor that memory with complaints of how difficult his workout seems.

Letter to Mrs. Bixby

Executive Mansion,
Washington, Nov. 21, 1864.

Dear Madam,–

I have been shown in the files of the War Department a statement of the Adjutant General of Massachusetts that you are the mother of five sons who have died gloriously on the field of battle.

I feel how weak and fruitless must be any word of mine which should attempt to beguile you from the grief of a loss so overwhelming. But I cannot refrain from tendering you the consolation that may be found in the thanks of the Republic they died to save.

I pray that our Heavenly Father may assuage the anguish of your bereavement, and leave you only the cherished memory of the loved and lost, and the solemn pride that must be yours to have laid so costly a sacrifice upon the altar of freedom.

Yours, very sincerely and respectfully,

A. Lincoln

Mobility:

As time allows:

• Foam Roll or Mash party with the tight bits.

“FREEDOM”!!!!!!

Warmup:

5 min. All Levels (as a class)

• 40 PVC Shoulder dislocates
• 2 Inch worm laps
• 10 Burpees

Mobility:

12 min. L2 & L3

FUN! FUN! FUN!

Skill:

12 min. L1

• The Split jerk
• The KB Swing

WOD:

20 min to work up to a max weight split jerk. (It must be a true split jerk and you may use the rack)

• 1/1/1/1/1/1/1/1/1/1 Split Jerk

-then-

AMRAP in 12 min.

• 15 Box Jumps (24/30)
• 1 Bear Crawl Lap
• 8 KB Swings (24/32)

L1 Scale:

• Box- height as needed
• No scale on Bear Crawl lap
• KB- (12/16)

L2 scale:

• Box- (20/24)
• No scale on Bear Crawl lap
• KB- (16/24)