Author: Jade

*Because of extremely low interest there will be no 5:45 AM class today. Rest of the classes as normal. See you at 7 AM. WOD: 1) Front Squat: Establish a 1RM Take 20-30 minutes to establish a 1RM Front Squat. Take as many attempts as needed. Rest as needed. 2) 4 rounds for Max Reps: 40 seconds Chest-to-bar Pull-ups 20 seconds Rest 40 seconds Power Snatch 155/105 20 seconds Rest 40 seconds Double-unders 20 seconds Rest Sub for Double-unders is Single-unders. Extra Work: 3) Reverse Hyper: 4 x 15 Rest 90 seconds between sets. Heavy as possible. 4) “Tosh” – 3 rounds: 750m Row 3 minute Rest 500m Row 2 minute Rest 250n Row 1 minute Rest For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

Happy Thanksgiving, One Class At 9 AM Today WOD: 1) 20 minute AMRAP: 11 Box Jumps 30/24 28 Wall Balls 20/14 13 Alternating Dumbbell Snatches 70/50 For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) Snatch: 1 Rep EMOTM for 15 minutes Starting weight should be around 60% of your 1RM. Add weight each rep as deemed fit. All reps should be a full squat. 2) Clean and Jerk: 1 Rep Every 75 seconds for 12 sets Starting weight should be around 60% of your 1RM. Add weight each rep as deemed fit. All reps should full Squat Clean and Split Jerk. 3) 9 minute AMRAP: 50 Handstand Push-up Buy-in With remainder of time Up Ladder of… 3 Hang Power Cleans 155/105 3 Toes-to-bar Extra Work: 4) Sled Drag: 400m Medium weight. Focus on steady movement. Walk through your heels. 5) GHD Sit-ups: 3 x 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, etc….