* 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 13/Day 1 – Back Squat: 4 @ 75%, 4×4 @ 85%

Warm-up as needed. Rest as needed.

2) 20 minutes EMOTM: Odd, Muscle-ups, Even 1 Dumbbell Snatch + 3 Overhead Squats

For the Dumbbell Snatch + Overhead Squats, alternate sides each round.

3) Row: 10 x 500m

Rest 2 minutes between sets. Goal is fastest consistent pace.

4) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

5) Toes-to-bar: 3 x Max Reps

Rest 2 minutes between sets. Stop when you loose your kip.

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

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