Thanksgiving week schedule. Normal classes Monday and Tuesday! Wednesday Only 6,7,8am & 12pm classes!Thursday and Friday CLOSED WOD-11/25/19

November 25, 2019

Thanksgiving week schedule.
Normal classes Monday and Tuesday!
Wednesday Only 6,7,8am & 12pm classes!
Thursday and Friday CLOSED


Warm-up


• 20 Tic-Tocs
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
2 rounds: 30 secs
• Spiderman
• Box Stretch
Strength (1RM Test)
Overhead Squat
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM
Rest 2 minutes between each set.

Conditioning


20 min AMRAP:
• Power Snatch 95/65
• Run Capp st loop
As many unbroken Snatches as soon as you can. Not connect then you run!
Score is total number of Snatches.  

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