Thanksgiving  Week Schedule!

Wednesday 11/22 – Regular Schedule

Thursday 11/23 – 9AM only. Happy Turkey Day!

Friday 11/24 –8:30AM, 9:30AM

Saturday 11/24 – Regular Schedule

 

Warm-up

3 Rounds

Run 200m

5 Front Squat

5 Push Press

10 Thrusters

*Start with empty barbell, add some weight each round.

 

 

Banded hip/hamstring & tricep stretching at pull up structure

 

WOD

1200m Run

Max Effort Thrusters (95,65)

Rest 2 Minutes

800m Run

Max Effort Thrusters (115,80)

Rest 2 Minutes

600m Run

Max Effort Thrusters (135,95)

 

Level 2- (-20/-15lbs)

Level 1- (-30/-30)

 

Coaches Tip – take a second before you pick up the bar and get the biggest set possible each time.

 

Score= time and total thrusters. You can only rest in the front rack for the max effort set.

 

Extra Work

10 Minute AMRAP

25ft RA DB Overhead Lunge (50,35)

5/3 Strict Muscle-ups

25ft LA DB overhead lunge (50,35)

3 Stone to shoulder (135,95)