21 Nov MONDAY, NOVEMBER 22ND

Strength:

Weighted strict pull-ups

5×5

Rest 90sec between sets

WOD:

“Donny”

21-15-9-9-15-21

Deadlift

Burpee

Lv1: 135/95

Lv2: 185/125

Lv3: 225/155

20 min time cap

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.- beyondthewhiteboard.com

PEEK into the WEEK…

Tuesday- long/ endurance

Wednesday- Back squat 5×5

Thursday- De Haro Turkey Hustle