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.

Warmup:

500 m row or 400 m run

Mobility:

CS/ Dynamic Stretch

B warmup:

500 m row, sprint then:

With empty bar:

Barbell warmup, then:

2 rounds of

10 FS

5 shrugs from hang+ 5 hang cleans

3 presses+3 push jerks+ 3 split jerks

Workout warmup:

Clean and Jerk:

5x2 on the two minutes

Warm up to 75% then start at 80%. Add weight as you can.

Workout:

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
 

Lift:

10 Barbell OH lunges 95/65, 5 sets

Skill:

Pick two goats to work on.