CFCody WOD

Strength/Skill - Press Complex 5 sets: 2 Push Press + 1 Split Jerk *same weight across all 5 sets Conditioning 12 min AMRAP: 50 Double Unders 6 HSPU + 6 Push ups (or :20 sec HS hold + 6 push ups or 16 Push ups If you did not get a chance to re-test the nutrition WOD yesterday you may do that instead

14 min AMRAP: 50 burpees 40 Wall ball (20/14) 30 cal row/bike 20 toes 2 bar/ med ball sit ups 10 clean and jerks (115/85) or KB snatch

*Complete this EXACTLY how you did it the first time. If you don't remember look at the picture on the gym Ipad. *Record your time on the board. *Get with Mindy today or tomorrow to get measurements and weigh-ins for the nutrition challenge.

PureFit WOD

Strength/Skill - Seated press 5 sets: 4 seated press *sit on box or bench, DB/KB in each hand, press. *increase weight each set if can or stay at a challenging weight for all sets

Conditioning

12 min AMRAP: 30 single unders or 15 step ups 6 push ups + :30 sec plank hold If you did not get a chance to complete the nutrition re-test WOD yesterday you may do it today 14 min AMRAP: 30 step ups 25 wall ball 20 med ball sit ups 15 KBS 10 Cal row or bike *Complete this EXACTLY how you completed it the first time, if you don't remember look at the picture on the Ipad. *Record score on the board MWOD PreWOD:  Shoulder distraction for press position- place a medium sized band on the pull up bar.  Place the band around your elbow. Roll shoulder down and back to place in stable position. Place that arm behind your back at waist/hip level.  Face away from the bar and step forward to create tension while holding hand behind your back. Allow the band to "pull" the shoulder back while keeping the hand behind your back.  Keep chest high and rotate slightly away from shoulder. Contract X 4 seconds, relax X 8 for a couple rounds to improve end range motion.  Spend 1-2 minutes on each side. PostWOD:  Bonesaw calf smash

Thanksgiving Break Schedule

Monday - Wednesday: Regular class schedule *Wednesday NOT being a rest day

Thursday: Turkey WOD 7-9am *There will be a workout posted but this will be ran Open Gym style. Allow enough time to complete the WOD. Doors close at 9am. HAPPY THANKSGIVING!

Friday: Closed Saturday: 8am team WOD