HAPPY THANKSGIVING! There will only be one class on Friday at 7am. Come work off all that pie. Saturday morning will be at 9am.

WOD 20 minute AMRAP of; 5 power cleans 100/145 10 TTB 15 wall ball 15/20 SNATCH SKILL 7 sets of: 3 high hang snatch high pulls + 1 squat snatch (keep it light) Holiday schedule Thursday: no mobility – Happy Turkey Day Friday: 7am class ONLY Saturday: normal 9am class

WOD 4 rounds for time; 400m run 4 muscle ups (sub – 8 pull-ups / 8 dips) 40 double unders SKILL WORK 2 minutes max double unders 1 minute rest 2 minutes max double unders STRIKING tonight @ 6:30pm!!

WOD 7 minute AMRAP of; 3, 6, 9, 12,…… power snatch 80/115 burpees STRENGTH full snatch – 5 rep touch & go max

WOD Teams of 3 5 min. AMRAP 10 power snatch 65/95 10 ring rows rest 30 second 5 minute AMRAP 10 power cleans 65/95 10 burpees rest 30 seconds 5 minute AMRAP 10 jerks 65/95 10 box jumps 20/24 *Each teammate starts at a different station, and will rotate after each 5 minute amrap so […]