Wednesday
Thanksgiving week schedule
Wednesday : normal with no 12pm or 7pm class
Thursday (turkey day) – 1 class at 8 am
Black Friday : 6:30, 9 am 4:30, 5:45 pm
Saturday: normal 7 and 9 am

Hang Clean (X 3 every 90 sec x 10 sets (5 weights) )
Hang squat clean triple (must be unbroken)
2 x weight 1
2 x weight 2
2 x weight 3
2 x weight 4
2 x weight 5
Metcon (AMRAP – Rounds and Reps)
Amrap 9
8 dumbell hang squat clean ( 2 dumbells)
8 toes to bar or 15 abmat sit ups

– Hang squat clean should be light enough to go unbroken
– toes to bar attempts, knees to chest, knee raises all are ok
– if cannot hang or do not want to hang do abmat sit ups

Categories: W.O.D.