WOD

With a partner, complete the following: 90…70…50 of: High Wall Balls…20/14…12/11 Bike Calories (EMOM of 2 Burpees each) For Time (20min Time Cap)

Strength: 6min EMOM of: 2 TnG Clean n Jerks Metcon: 27…21…15…9 of: Calorie Row Clean n Jerks…95/65 For Time (15min Time Cap)

**NORMAL CLASS SCHEDULE TODAY** **THURSDAY 10:00am CLASS ONLY** Strength: 5min EMOM of: 5 Bench Press @ 70% 1rm Metcon: 3 Rounds of: 6min AMRAP of:... Read More

Strength: 5min EMOM of: 3 Deadlifts @ 70% Metcon: 55cal Row 34 HSPU…(2)45’s 21 Snatch…165/115 For Time (12min Time Cap)

**Thursday Thanksgiving 1 class ONLY 10:00am** Strength: Front Squat 5min EMOM of: 3 @ 70% 1RM Metcon: 75 Thrusters…95/65 (Every 2mins 6 Knees to Elbows... Read More

8 Rounds of: 5min AMRAP of: 30/20cal Bike 15cal Run 20 Sit Ups Remainder of 5min: Snatches…75/55 1min Rest For Total Reps Don’t forget to... Read More

With a partner, complete the following: 42…30…18 of: Bench Press…55% of 1rm Deadlift…55% of 1rm High Burpee Box Jump…28/24″ (21…15…9) For Time

Auxiliary: 1min…45sec…30sec of: Plank Hold Hollow Body Hold Metcon: 2 Rounds of: 8min AMRAP of: 21/15cal Bike 13 S. Arm KB Hang Snatch…70/53 3 Rope... Read More

Strength: 3 Rounds of: 1min AMRAP of Strict Chin Ups 1min Rest 1min AMRAP of Strict Dips 1min Rest Metcon: 50…40…30…20…10 of: Double Unders Sit... Read More

Strength: 5min EMOM of: 5 Bench Press Metcon: 20min AMRAP of: 65/50cal Row 45 Burpee onto Plate 35 SDLHP…115/75 25 S2OH…115/75 For Total Reps