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)
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