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Monday 11/20/2017

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

B Warmup:

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

10 V-ups

Workout warmup:

Back squat:

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:

500m row

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

Earlier Event: November 19
Sunday Funday 11/19/2017
Later Event: November 21
Tuesday 11/21/2017