* 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.

WOD:

1) Power Snatch + Hang Snatch: Every 1:00 x 10 sets

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

2) Power Clean + Hang Clean + Jerk: Every 1:30 x 7 sets

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

3) 10 minute AMRAP:

15 Wall Balls 20/14

12 Deadlifts 95/65

9 Pull-ups

Extra Work:

4) Farmers Carry: 400m

Pick a loading you can complete with in under 10 minutes. Keep track of total attempts to complete.

5) Muscle-ups: 10 minutes Practice

Work on any facet of a Muscle-up.

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