“Beat the Trainers”
-Began 11/1/10. 
-You are given one chance for the month. 
-Must be counted by a trainer. 
-Must be RxD.
-Must have full ROM
NOV WOD
“Front Squat Medley”
185lb max reps=3 points each
Rest no more than 2min
135lb max reps=2points each
Rest no more than 2min
95lb max reps=1point each

***Attention***
Everyone who signed up for the Tough Mudder.  We are unable to process everyones registration as a group.  Due to legal reasons each person must register on their own.  You can regster at www.toughmudder.com.  Please register for Saturday (11-20 Participants) and select team CrossFit CenterMass.  The cost should be $90.  The registration money you already paid will be in an envelope behind the desk for you to pick up.  Everyone must register before Nov 7th.  Don’t Wait!!

Warmup
As needed for team WOD

Team WOD
In Teams of 2:
10 Rounds for time of:
10 Pullups
10 Pushups
10 Situps
10 Squats
10 Double Unders
10 Kettble Swings, 1.5pood/1pood
10 Box Jumps, 24″/20″
10 Walking Lunges
10 Knees to Elbows
10 Back Extensions
***400meter Run***

Only one athlete may work at a time.  Each round one athlete must complete a 400meter run.  Athletes must the runner each round.  The non running athlete may still work while their partner is running.