CrossFit WOD, November 15, 2018

5th Grade Spelling WordsInspiration”Discipline is your best friend. It will take care of you like nothing else can.”
-Jocko WillinkWarm-upWarm-upI. Game Day
II. 5 minute AMRAP
unbroken alt singles unders or double unders of
birth month/day/year (6/19/84= 1 perform 6 ub jump rope, then 19, then 84)
III. 5 minutes to practice T2B progressionsMetconMetcon (Time)4 Rounds
15 Strict Knee Tucks
30 Weighted Situps 20/14 (behind head and on toes)
45 unbroken Alternating Single UndersScaling: today should be a quick paced wod, where you are challenging yourself to go unbroken. Challenge yourself each round on the knee tucks/t2b to get them ub or in large working sets. Take today as a chance to increase your work capacity with the rig work and jump rope.Metcon (Time)4 Rounds
15 T2B
30 Weighted Situps (behind head and on toes)
45 unbroken Double UndersScaling: today should be a quick paced wod, where you are challenging yourself to go unbroken. Challenge yourself each round on the knee tucks/t2b to get them ub or in large working sets. Take today as a chance to increase your work capacity with the rig work and jump rope.News**UPCOMING EVENTS**
November 17 6pm- #TRUEFAM Feast- a feast fit for kings and queens, and those counting macros. Bring a dish and please list the macro quantities. All are welcome and encouraged to attend.
https://www.facebook.com/events/454163578324562/

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