1 MILE RUN
10 RDS
10 PUSH UPS
10 BOX JUMPS
10 FRONT RACK LUNGES 55/75

BENCH DAY( 15MIN)
HOW MUCH CAN YOU BENCH?

60 THRUSTERS 55/75
EVERYTIME YOU DROP THE BAR 400 MT RUN WITH THE BALL 14/20
ROW 400 MT
BIKE 20 CAL

20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.

5 MIN STRERTCHING
WARM UP
200 MT JOG
5 FRONT S W EMPTY BAR
5 STRICT PRESS

WOD
5 RDS
5 POWER CLEANS
5 FRONT SQUATS
5 PUSH JERK
10 BURPEES OVER THE BAR

RX 65/95
RX+95/135

SNATCH COMPLEX FIRST

WOD
2 RDS
12 SQUAT SNATCHES 65/95
12 TOES TO BAR
400 MT RUN

2 RDS
12 POWER SNATCHES 85/115
12 TOES TO BAR
400 MT RUN

5 RDS
EVERY 2 MIN (EMOM) TOTAL OF 10 MIN
GO UP THE WEIGHT EVERY TIME
SCORE IS TOTAL WEIGHT OF LAST RD

MUST COMPLETE WITHOUT DROPPING THE BAR

1 HANG POWER SNATCH
1 HANG SQUAT SNATCH
2 OHS