WOD

Thanksgiving Holiday schedule Wednesday 25th: Normal Hours Thursday 11/25 8am 9am 10a Friday 11/26 8am 9am 10a 30 jumping jacks 30 mountain climbers 10 half burpees bear crawl d&b x2 10 prone snow angels 10 prone YTW 10 down dogs 10 bird dog 10 hand release pish ups then.., Bamboo press every 2:15 x 5…

Thanksgiving Holiday schedule Wednesday 25th: Normal Hours Thursday 11/25 8am 9am 10a Friday 11/26 8am 9am 10a Strength Good Mornings 4-4-4-4-4 superset :40 heavy farmers hold then.., Barbell Cycling Every 1:15 x 6 Deadlift + HPC + PP (6DL+4HPC+2PP) 50%+ then.., For time: 800/600m 33-22-11 Deadlifts T2b 800/600m

Thanksgiving Holiday schedule Wednesday 25th: Normal Hours Thursday 11/25 8am 9am 10a Friday 11/26 8am 9am 10a 2min machine – 20 Lateral side step 20 air squats 20 glute bridges 20 clam shells – :45 sec Plate wall sit (arms straight out) :20 active hang x2 Then.., Strength Front squats (amraps/repeats) Max Front squats rest…

Thanksgiving Holiday schedule Wednesday 25th: Normal Hours Thursday 11/25 8am 9am 10a Friday 11/26 8am 9am 10a 500m/400m row 200m 500m/400m ski 200m 20/15 bike cal rest 2min 20/15 Bike cal 200 500m/400m row 200 500m/400m ski rest 2min 500m/400m ski 200 20/15 bike cal 200 500m/400m row

Thanksgiving Holiday schedule Wednesday 25th: Normal Hours Thursday 26th: 8am 9am 10a Friday 11/27: 8am 9am 10a 10 Rounds (Alt rds) 35 double unders 9/6 Cal Bike sprint @12:00-32:00 AMRAP 9min 10 Burpee box jump 15 Clean and jerk 20 T2B rest 2min Amrap 9min 20 C2B/30 pullups 15 front squats 10 Db box overs

Muscle snatch 4-4-4-4-4. Build Then.. Power snatch: Every 1:15 2×3 @50% 2×3 60% 2×2 65 2×2 70 2×2 75-80% then…. For time: 12-24-36 cals Db snatches *After RD 1 OHWL down and back *After RD 2 OWHL down and back x2 *After RD 2 OWHL down and back x3

Flow… 0:00-8:00 Max distance any machine rest 2min 10:00-20:00 AMRAP 200m 50′ sled 25 slam balls rest 2min 22:00-32:00 Max distance any machine every 2min: 3 sandbag over shoulder then… 5min plank (accumulate)

General warm-up then.. Every 3min x 5 :30 hamg from pullup bar or :30 farmers hold @65% bw + 100m sprint 10 AKBS then.., For time: 21-15-12-9 Deadlifts 225/155 Box jumps rest :90 12-9-6-3 Deadlifts 315/205 Dual Db snatch 50/35

2 Rounds 50 Jumping jacks :30 plank or HS hold then.., 1x 20 Cossack squats 20 Banded pass through 20 band pull aparts then.. Bamboo strict press 4-4-4-4-4 -superset- :30 wall sit w/plate straight arms then.., 0:00-3:00 Max double unders/singles @4:00- For time: 800m/500m row 35 burpees 800/500m row Woth remaining time (to 20:00) Build…