2022-11-21

Please note our Thanksgiving hours….CLOSED THURSDAY (you can join others in the annual race) FRIDAY open gym ONLY….No eve classes. 🙂 Hope you all have a great Thanksgiving and we are thankful for all of our coaches and members!

Monday-

5 X 8 of deadlift or snatch @ 65%

*on your last set do as many reps as you can

Then 3X10 of bench press @ 50%

WOD

10 rounds

3 Thrusters (heavy)

6 bfb

9 Deadlift

Tuesday-

5 X 8 of strict press @ 65%

*on your last set do as many reps as you can

Then 3X10 of pull-ups

WOD

4 rounds

50 air squats

50 double unders

20 db s2oh

Wednesday-

5 X 8 of front squat or C&J @ 65%

*on your last set do as many reps as you can

Then 3X10 of deadlift or snatch @ 50%

WOD

8 min EMOM

10 hspu

3 bmu or 6 pullups&6dips

75 t2b

100 wall balls

–every time you break, run 3 shuttle runs

Thursday- HAPPY THANKSGIVING!!! Sign up for the annual TURKEY RACE!

Friday- NO EVENING CLASSES

OPEN GYM 10-NOON

5 X 8 of bench press @ 65%

*on your last set do as many reps as you can

Then 3X10 of strict press @ 50%

WOD

Partner. One works, one rests. Go through one round, then switch

10 min AMRAP

2 devils press

4 burpees

8 situps

Rest 3:00

8min AMRAP

4 devils press

8 burpees

16 situps