Weekly Challenge:
2 mins – Max Single or Double-unders
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WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Snatch:  10 x 3 @ 60%
Clean & Jerk:  7 x 3 @ 60%

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Foundations
100 Thrusters, 75/55/35#
*EMOM do 3 Burpees

Conditioning 
3 RFT
30 GHD
15 HSPU

Competition 
For time
50 Yard HSW
50 T2B
50 Thrusters 115/75#

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Secrets of GAINZ (article)

“The L sit may be the most effective ab exercise.  Athletes than can hold it for 3 minutes, 
subsequently find all other ab work easy.”  –Greg Glassman

WODiac  a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)

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Best Results for Yesterdays WOD
Foundations –  Ashton 1568  /  Ravi 1565
Conditioning –  Dallas 12:52  /  Jessica 17:49
Competition –  Ryan Meyer 519
Masters 50-59 –  Tony Sterk (Conditioning) 17:21
Masters 60+ –  n/a
Barbell –  Eric 300#  /  Denise Wiggington 125#
Weekly Challenge –  Ravi 457 singles  /  Aubrey 367 singles  /  Patty 176 doubles  /  Brett 175 doubles


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November PR’s & Noteworthy Efforts
Denise Wiggington – Strict Press 80#, Clean & Jerk 110#
Alexander – 1st Muscle-up!!!!
Glenn Davis – Front Squat 125#
Nate Dogg – Push Jerk 275#
Damon – Clean & Jerk 145#, Power Snatch 110#
Patty Thompson – Clean & Jerk 135#
Steph Richardson – OHS 155#, Front Squat 225#
Dallas – OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson – Front Squat 125#, Back Squat 155#
Patty Thompson – Back Squat 160#
Emily Atterberry – OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson – OHS 85#, Front Squat 130#65
Dalton – OHS 165#, Back Squat 265#
Ravi – OHS 135#
THeresa Dhome – Bench Press 130#
Denise Wiggington – Jumping Bar Muscle-up
Glenn Davis – Push Jerk 115#
Ryam Myer – Front Squat 335# / Power Snatch 205#

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Local Competitions:

Battle Over Redlands – Dec 13 & 14
KO in the OK – Jan 10 & 11
Fittest in the OK – Jan 31 – Feb 2