Warm up: 10 pass thrus, 10 windmills, run 400 m, 10 pvc/light good mornings, 10 ball shrugs, 10 walking toe touches, 10 alt straddle toe touch, 10 walk out (and all the bay back up) push ups

Mobility:  Hamstrings/Glutes

Skill Focus: Deadlift

Athlete of the Month November 2013:  Sashy O.

Warm up: 400 m run, 10 pass thrus, 10 windmills; 2x 10 squat jumps, 10 db presses, 10 push ups, 5 scapular pull ups

Mobility:  shoulder / overhead

Skill Focus:  C2B & Strict Pull Ups
String a few together and work on efficiency

Warm Up: 1:00 in plank hold, 5 wall walk ups, bear crawl to pull up bars, 20 sec monkey hangs, 25-meter high-knee skip, 25-meter sprint

Skill Focus: Pull Ups and Thrusters

WOD:

21-15-9 of:
Thrusters

Girls vs Guys. . .

150 wall balls w/ teammate holding chin over bar (one resting)
100 swings 53#/35# with teammate holding plate oh 45#/25 (one resting)
75 sit ups with one teammate holding in hs hold (one resting)

Warm up: 400 m run/row; 10 pvc pass thurs, windmills, goodmornings, ohs, sh pr, power snatch; 2x 10 push ups, spiderman lunges, hollow rocks, ring rows

Mobility:  shoulders, pecs, arms

Skill Focus: Bench Press

Warm up:  300 m row/run; 2 x 10 push ups, 10 spiderman lunges, 10 inchworms, 10 v ups

Mobility:  hips & hamstrings

Skill Focus: Rowing Prep

250 m row (for the leaderboard), 1 shot for all.

WOD

Warm Up:  3 Rounds of: 20 sec hollow rock hold 20 sec superman hold 20 sec hollow rocks to superman 20 sec rest

Skill Focus: deadlifts

WOD:
Pumpkin Push around cones
10 Pumpkin Deadlift
10 Pumpkin step up on to box

Warm up: 300 m row/run, 10 windmills, 10 pass thrus; 2 x - 10 s ha hold, 10 db lunges, 8 mb clean shrugs (from ground), 8 mb squat cleans (from ground)

Skill Focus: Review Complex, progressions/modifications.