Thanksgiving Day we will have one wod at 9am.
Friday we will have 8:15am and 9:15am classes only.
Saturday and Sunday will be normal schedule.
500 m row or 400 m run
CS/ Dynamic Stretch
500 m row, sprint then:
With empty bar:
Barbell warmup, then:
2 rounds of
5 shrugs from hang+ 5 hang cleans
3 presses+3 push jerks+ 3 split jerks
Clean and Jerk:
5x2 on the two minutes
Warm up to 75% then start at 80%. Add weight as you can.
5 min AMRAP x2, Rest 2 minutes between AMRAP's
8 Overhead Squats (95/65)Front squats ok if you cannot do OH Squats
8 pullups, or 5 CTB, or 3 BMU's, or 2 RMU's. Rings MU's preferred.
25 Double Unders
Rest 2 min between AMRAP's
10 Barbell OH lunges 95/65, 5 sets
Pick two goats to work on.