19
Nov
Monday, November 20, 2023
| Weekly Overview | Events/Classes | |
| Monday | Clean | |
| Tuesday | Gymnastics Push, Barbell Pull | |
| Wednesday | Lower Body Pump | |
| Thursday | “Thanksgiving with the Girls” Holiday WOD | Holiday Schedule: 9am, 10am WOD |
| Friday | Sandbag/Overhead Carries, Conditioning Intervals | Holiday Schedule: 9am, 10am WOD |
| Saturday | Squad WOD | |
| Sunday | Unilateral Upper Body |
Strength
Every 2:00, 8 Sets
1-4) 1 Clean Pull + 1 2″ Low Hang Squat Clean + 1 Squat Clean (↑, start at 55-60% 1RM CJ)
5-8) 1 Squat Clean (↑) (FX: Continue 1-4)
Conditioning
For Time:
150 Double Unders (FX: 100)
into…
24-16-8 Toes to Bar (FX: 18-12-6)
6-4-2 Squat Clean (Ascending Weights)
*12:00 Cap
RX: (185/125) (205/145) (225/155)
FX: (135/95) (155/105) (165/115)
RX+: (205/145) (225/155) (245/165)