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Wednesday 11/22/2017

THANKSGIVING WEEKEND SCHEDULE:

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.

Yuri

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

40 mtn climbers

20 KB snatches, 10 each arm

10 burpees

Workout warmup:

100 air squats for time

Workout:

21 DB Snatch (50/35) Right
21 DB Snatch (50/35) Left
100 m sprint
15 DB Snatch (50/35) Right
15 DB Snatch (50/35) Left
100 yard sprint
9 DB Snatch 50/35) Right
9 DB Snatch (50/35) Left
100 yard sprint
Lift:

Bench Press:

10x3 on the 2 min. Start at 80-85%. add weight if you can.

Skill:

Max dips for 5 min.

Earlier Event: November 21
Tuesday 11/21/2017