Friday, November 1, 2013

Good Luck tomorrow to everyone taking on the Tough Mudder in Charlotte and Teddy at the American Master's Weightlifting in Savannah!!  Also good luck to Albert at his CrossFit Endurance certification at CrossFit Hilton Head!!

Planks and Dips!!!
November's Monthly Challenge is:
25 Burpees per day done As Fast As Possible!
Time yourself on the 1st, 15th and 30th days only!!
For some tips on how to do a better Burpee click on the link below 
Arm/Leg Swings
2 rounds of:
10 Kipping Glides
10 Push-ups
10 Wall Squat

MOD
5 rounds of:
:20 Handstand Hold, :40 Rest

WOD
Conditioning
5 RFT:
300m Row
1:00 Plank Hold

PWOD
3x8 Pull-ups
Strict, Weighted, Banded(or spotter)

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