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

WOD:

1) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Pistol Squats

Pick a rep count you can maintain for all 10 sets. Work on any variation of Pistol Squats.

2) Push Press: 5-5-5-5-5

Warm-up as needed. Rest 90-120 seconds between sets.

3) AQAP:

500m Row

20 Front Squats 135/95

20 Shoulder-to-Overhead 135/95

20 Front Squats 135/95

500m Row

Don’t game the first row, push it hard, you should be killing yourself on the last row.

4) Sled Drag: 4 x 100m

Strap between legs. Heavy. Rest 30 seconds between sets.

5) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets.

6) Airdyne: 10 x :30 ON/:90 OFF

Max effort. Keep track of calories each round.

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

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