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

WOD:

1) Smolov Program – Week 12/Day 3 – Back Squat: 3 @ 75%, 4 @ 90%, 3×4 @ 90%

Warm-up as needed. Rest as needed. This is the final push.

2) 20 minute AMRAP:

200m Run

4 Muscle-ups

20 Wall Balls 20/14

Sub for Muscle-ups is 10 Push-ups

3) Snatch Grip Pendlay Row: 5 x 5

Rest 90 seconds between sets. Heavy as possible.

4) Sled Drag: 400m

Weight should be medium to light. Goal is consistent movement, heels down, think power walk.

5) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

6) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets.

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

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