CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES Skill – JERK PRESSES FROM SPLIT 3-3-3-3-3 Strength – MIXED GRIP PULL-UPS 10-10-10-10 (SCALE TO LEVEL) “Tabata’s” Squats Chest and Chin to the Deck Push-ups Sit-ups Box Jumps – 20/24
In teams of 2 complete the following 3 RFT 400m Run (Sharing a plate) 45/25 (If you drop it 20 burpee penalty where dropped) 1000m Row (while partner holds a barbell 225/185) 40 Over & Unders
GET YOUR PARTNER FOR TOMORROW. IF YOU DO NOT HAVE ONE DO NOT WORRY. WE WILL FIND YOU ONE. Strength/Skill – Hang Power Snatch 5 @ (65%),4 @ (70%), 3 @ (75%)X2, 2 @ (85%) WOD starts @ exactly 30 mins. past the hour In teams of two, with only one partner working at a…
Strength/Skill – Tall Clean (This is a skill for most, it is new) 3-3-3-3-3 21-18-15-12-9-6 S.D.H.P. 95/65 Wall Balls 20/14
Strength/Skill – Push Press 2-2-2-2-2 95% 1 RM for time: 35 good mornings 50 DU’s Row 400 m 20 push ups 30 box jumps 24/20- step down Run 400 m 20 toes to bar 50 DU’s