Strength
Every 2:00, 3 Rounds
1 10/10 Half Kneeling Dumbbell Press
2) 10/10 Single Dumbbell Row in High Plank
3) 15/15 Elbow Supported Weighted External Rotation

Conditioning
AMRAP 10
10 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
20 Box Jumps (24/20)
40 Crossover Single Unders (FX: 20)

Squad WOD

AMRAP 25 w/ Partner – Split Reps Any Way

500/400m Row (FX: 400/300m)
40 Hang Squat Cleans (95/65) (FX: 75/55) (RX+: 135/95)
25 Toes to Bar (FX: 15)
3 Rope Climbs (FX: 2)

500/400m Row (FX: 400/300m)
40 Front Rack Lunges (95/65) (FX: 75/55) (RX+: 135/95)
25 Toes to Bar (FX: 15)
3 Rope Climbs (FX: 2)

We have a modified class schedule today – classes at 9 AM and 10 AM

Strength
Every 1:30, 4 Rounds
1) 100′ Sandbag Bear Hug Carry
2) 50’/50′ Single Dumbbell Overhead Carry

Conditioning
4 Rounds of :50 on/:10 off
1) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3) AMRAP Calorie Ski
4) Rest
5) Rest
*Score is total Calorie Ski

Happy Thanksgiving!

We have a modified class schedule today – classes at 9 AM and 10 AM

“Thanksgiving with the Girls”
For Time
6 Rounds (FX: 4)
5 Pull-Ups (RX+: Chest to Bar Pull-Up)
10 Push-Ups (RX+: Hand Release Push-Up)
15 Air Squats (RX+: Jump Squat)
into…

50-30-10
Double Unders
Sit-Ups
into…

15 Snatches (135/95) (FX: 115/80) (RX+: 165/115)
into…

75 Wall Balls (20/14)
into…

15 Clean and Jerk (135/95) (FX: 115/80) (RX+: 165/115)

*30:00 Cap
*In Order: Cindy, Annie, Isabel, Karen, and Grace

Strength
Every 2:00, 3 Rounds
1) 100′ Double Dumbbell Suitcase Walking Lunge
2) 10 Hip Thrusts
3) 100′ Backwards Sled Pull

Conditioning
In 4:00
36/27 Calorie Bike (FX: 28/21) (RX+: 42/32) (2:00 Cap)
AMRAP Burpees to 12″ Target (FX: 6″)