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.
April eyeballing me...
500 m row or 400 m run
CS/Dynamic stretch, use bands to mobilize hips for squats
Form a line in groups of 3, each person works at the same time (Congo line). Movements are:
3 rounds of:
10 wall balls
10 KB Swings
Every 3 minutes for 15 minutes: Back Squat 4 reps @ 80-85%. Every set should be at the same weight. If to easy then move up weight but you must get 4 reps.
One round for time:
40 double unders
30 pull ups
20 hspu's, or equivalent sub.
10 power snatch 115/75. RX+ 135/95
1 shrug+1 Pull+1 Snatch (squat) 8 rounds on the 90 sec.
For time, 30 TTB