* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM.

WOD:

1) Hatch Program – Week 12/Day 1 – Back Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75%

Warm-up as needed. Rest 90 seconds between working sets.

2) Hatch Program – Week 12/Day 1 – Front Squat: 5 @65%, 5 @ 70%, 5 @ 75%

Rest 90 seconds between sets, including the transition between Back Squat and Front Squat.

3) 3 rounds for Max Reps:

1 minute Row For Calories

30 seconds Rest

1 minute Power Cleans 205/135

30 seconds Rest

1 minute Handstand Push-ups

30 seconds Rest

Sub For Handstand Push-ups is Hand Release Push-ups

Extra Work:

4) Box Jumps: 3 x 25 @ 24/20

Rest 90 seconds between sets. Focus should be on speed and rebounding.

5) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

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

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