* 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.

Pre Class:

1) 21 minute EMOTM:

1 – 10-20 Calories Ski Erg

2 – 4-8 D-Ball Over Shoulder 150/100

3 – 5-10 Double Kettlebell Overhead Squats

Pick reps, load, etc. that you can maintain for all 7 rounds.

WOD:

2) Power Snatch + Hang Snatch x 2: 5 sets

Warm-up as needed. Start at 60-70% of your 1RM. No dropping the bar between reps. Drop the bar in between complexes. Build as heavy as deemed fit.

3) Power Clean + Hang Clean + Jerk x 2: 5 sets

Warm-up as needed. Start at 60-70% of your 1RM. No dropping the bar between reps. Drop the bar in between complexes. Build as heavy as deemed fit.

4) 10 minute AMRAP:

15 Wall Balls 20/14

12 Deadlifts 135/95

9 Chest-to-bar Pull-ups

Extra Work:

5) Death By Strict Handstand Push-ups:

Perform 1 Rep the first minute, 2 the 2nd, 3 the 3rd, etc. etc. If you feel you’ll get past 15 minutes of this scale up to a deficit to keep the volume to a max of about 100 Handstand Push-ups

6) Strict Muscle-up: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets.

7) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

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