Workout of the Day
Complete as many rounds as possible in 20 minutes of:
Push press, 12 reps
10 Pull-ups

L4: 65/45
L3: 55/35
L2: 45/30
L1: 35/25

Post your scores to the Whiteboard.

Transfer your data from here.

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Workout of the Day (ProvFit & Non Nobis)
Back Squat
Find your 1 rep max.
Use a 5-5-3-3-3-1-1-1-1-1 rep scheme

Post your scores to the Whiteboard.

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Workout of the Day
Four 4-minute rounds of:
400 meter run
Max reps bodyweight deadlift
Rest 1 minute between rounds

Post your total deadlift reps to the Whiteboard.

Transfer your data from here.

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Workout of the Day
“Filthy Forty”
For time:
40 ring dips
40 GHD sit-ups
40 overhead squats, 65/45-lb.
40 chest-to-bar pull-ups
40 push press, 65/45-lb.
40 v-ups
40 front squats, 65/45-lb.
40 calorie row
40 push-ups
40 sit-ups
40 back squats, 65/45-lb.
40 jumping pull-ups

Post your scores to the Whiteboard.

Workout of the Day Option 1
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Complete all reps of each exercise before moving to the next.

Workout of the Day Option 2 (For any new athletes)
“Half Angie”
For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats
*Complete all reps of each exercise before moving to the next.

Transfer your data from here.
Post your scores to the Whiteboard.

Workout of the Day
21-15-9 reps for time of:
Clean and jerk
Pull-ups

L4: 135/95
L3: 115/75
L2: 95/65
L1: 65/45

Transfer your data from here.

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Non Nobis 171102
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Post your scores to the Whiteboard.