Thursday – November 15th, 2012

Workout of the Day
Strength of the Day	Rest
	Level 1: 15 Thrusters 15 Sumo Deadlift High Pull 15 Push Jerks 15 Overhead Squats 15 Front Squats *Perform 2 burpees at the start of each minute.
	Level 2, 3, & 4: “Air Force WOD” 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats *Perform 4 burpees at the start of each minute. Level 4: 95/65 pounds Level 3: 75/53 pounds, 3 burpees each min. Level 2: 53/42 pounds, 2 burpees each min.

Workout of the Day

Strength of the Day

Rest

Level 1:

15 Thrusters
15 Sumo Deadlift High Pull
15 Push Jerks
15 Overhead Squats
15 Front Squats

*Perform 2 burpees at the start of each minute.

Level 2, 3, & 4:

“Air Force WOD”

20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

*Perform 4 burpees at the start of each minute.

Level 4: 95/65 pounds
Level 3: 75/53 pounds, 3 burpees each min.
Level 2: 53/42 pounds, 2 burpees each min.

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