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Monday

Strength: Back Squat 3x9 @ 75% of 1RM
Athlete will warm up for 2-4 sets then proceed to 3 sets of 9 repetitions of back squat at 75% of your previously established one rep max.  

WOD
3 RFT
10 Thruster 95/65
10 HSPU

Athlete will complete 3 rounds for time as fast as possible consisting of 10 repetitions of the above movements

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Tuesday

12 Rounds of the following
10 Toes to Bar
2 Burpee Box Jumps

30 seconds Rest

Sellout: 4x15
Ring Rows
Double Unders
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Endurance: @ the Box

Team 200 Meter Row – 200 Meter Run

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Wednesday

For Time
5 HPC –(Hang Power Clean)  @ 80% of your Clean 1RM
10 WB – (Wall Ball) 20/16#
4 HPC
8 WB
3 HPC
6 WB
2 HPC
4 WB
1 HPC
2 WB
Athlete will complete the descending set of hang power clean (80% of 1RM) and wall balls.

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Thursday- Thanksgiving
Holiday Schedule – 9:00 am Class ONLY

Start your holiday off right with a little group WOD!

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Friday

Holiday Hours – 9:00 & 10:00 am Class ONLY

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