* 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 minute AMRAP:

200m Run

4 Muscle-ups

20 Wall Balls 20/14

Sub for Muscle-ups is 10 Hand Release Push-ups

Extra Work:

2) Pistol Squats: 10 minutes EMOTM

Work on any variation. No more than 5 reps/side.

3) 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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