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

WOD:

1) Push Press: 5-5-5-5-5

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

2) AQAP:

500m Row

20 Front Squats 135/95

20 Shoulder-to-Overhead 135/95

20 Front Squats 135/95

500m Row

Extra Work:

3) Hip Extension: 3 x 20

Rest 90 seconds between sets.

4) Airdyne: 10 x :30 ON/:90 OFF

Max Effort each round, don’t game this. Record calories for each round.

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

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