Partner WOD 24 minute amrap 10 burpee pull-ups 20 thrusters 95/65 30 front rack lunges 95/65 40 situps 50 shoulder to overhead 95/65 60 hang power cleans 95/65 70 kB swings 53/35 80 Wallballs 20/14

8am & 9am Classes today! Friday – 7,8&9am HAPPY THANKSGIVING!!! “Thanksgiving Sampler” 5 rounds of * 5 pull-ups * 10 push-up * 15 air squats 4 rounds of * 8 handstand push-ups * 15 kettlebell swings 53/35 3 rounds of * 15 box jumps...

THANKSGIVING HOURS: Thursday 8&9am Friday: 7,8,&9am 15 min Split jerk technique work *work from the rack, focus on footwork. Technique over load* WOD 21-15-9 HSPU Box jumps 24/20 KB swings 53/35

In teams of 2 or 3 25 min amrap 400 m row 50 kB swings 53/35 40 deadlifts (135/95) 30 dB snatch (50/35) 20 pull-ups 10 squat cleans (135/95) 400 m row 10 squat cleans (135/95) 20 S2O (135/95) 30 box jumps 24/20 40 sit-ups 50 goblet squats 53/35...

Work 15 min on 1 snatch + 1 hang snatch WOD Tabata – power snatches 75/55 Rest – 2 min Tabata – double unders Rest – 2 min Tabata – sit-ups

Work 12 minutes on the following 1 power clean + 1 jerk + 1 hang clean + 1 jerk WOD “Vicki” 10 Clean and Jerks 400M Run 8 Clean and Jerks 400M Run 6 Clean and Jerks 400M Run 4 Clean and Jerks 400M Run 2 Clean and Jerks Use 60% of today’s heaviest...