* Thanksgiving Schedule…

Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes

Thursday, November 24th. ONE class at 9 AM. Come join us before you eat!

Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted.

WOD:

1) Deadlift: 10 Reps Every 2:00 x 5 sets

Warm-up as needed. Start at 60% of your 1RM, or heavier than 4 weeks ago if you did this. Build as heavy as deemed fit.

2) Box Jumps: 10 Reps Every 2:00 x 5 sets

This should be done as a continuation of your Deadlifts. The focus here is jumping ability not speed. Jump up, step down, and reset between each rep. Work on as high of a box is comfortable.

3) 10 minute AMRAP:

15 Wall Balls 14/8

12 Kettlebell Hang High-pulls 53/35

9 Ring Rows

Extra Work:

4) Farmers Carry: 400m

Pick a loading you can complete with in under 10 minutes. Keep track of total attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE