November 5, 2013 WOD: (1 of 17 week strength cycle)

Running WOD: 5 x 50yd suicide sprints.  Touch every 10 yards

Strength: Rest day

Chipper: 50-sit-ups, 50-1 pood KBS, 50-dips, 50-jumping pull-ups

Honor WOD: "Adam Rand", EMOM5 5-115# thrusters, EMOM5, 3-135# thrusters, EMOM5 1-165# thrusters