WOD: 11/7/19

HOLIDAY SCHEDULE: Monday, November 11 we will be observing Veterans’ Day. Modified schedule: 8-10 AM; 4:30-6:30 PM.

Don’t forget:

-Friday Night Lights at Resident.

-Sunday: Run for the Fallen at 9 AM at Merced College Field of Honor.

Skill/Stability/Strength
1) EMOM x 5
Seated Dynamic Box Jumps x 3 Reps
– to a moderate height
2) EMOM x 5
Tempo Deadlift x 2 Reps
– Fast ascent, 1 second pause at top, 4 second descent, 1 second pause at bottom (no TNG)
– All loads should be sub-maximal, but heavy enough to be challenging (i.e., uncomfortable)

Conditioning
3 Rounds:
400m Run
15 KB Swings (70/53)
20 Sit Ups

Then, 240′ Farmer Carry

Extra Credit 
Banded Alphabets x 3 sets each side.