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**Wednesday for Veteran’s Day: 6 & 9am class only!!

It begins…
The Game begins Monday the 9th! The first week you will create your Super Hero world, and prepare for the challenge. You must sign-up and pay by November 16th. Pay On Wodtogether, Sign-Up on the Whiteboard! Download the 2015 Super Hero Nutrition Game Packet!

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Pre-Wod:
12 min AMRAP:
30 Dubz
4 Pull-Up
5 WallBall, Tempo: 4130
6 Alt Lateral Lunge
7 KB Swing
8 Alt. Mountain Climbers (Hip Circles)
90 Sec.: Hip Flexion, or Overhead Position Mobility
10 Good Morning
12 PVC Passthrough

Workout of the day for Tuesday, November 10th, 2015:

A.
10 Minutes, Build to a Heavy High-Hang Snatch

B.
Rx’d Workout
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
M 135 lb., F 105 lb.

Scaled Workout
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 pull-ups
54 single-unders
M 95 lb., F 65 lb.

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