Wednesday Thanksgiving Schedule:

6 AM – WOD/Open Gym
7 AM – WOD/Open Gym
12 PM – WOD/Open Gym
3 PM – WOD

Strength
Every 4:00, 4 Sets
16 Back Rack Reverse Lunge
100′ Sandbag Bear Hug Carry (FX: Kettlebell Farmer’s Carry)

Conditioning
EMOM 12
1) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13)
2) 3 Rope Climbs (FX: 2) (RX+: 4)
3) AMRAP Goblet Step Ups (24/20) (50/35) (FX: 35/20)
4) Rest

Upper back feeling tight? Join Coach Scinju for a Mobility Class at 5:45 PM!

Strength
Every 2:00, 8 Sets
1-2) 1 High Hang Power Snatch + 2 Touch and Go Power Snatch (↑, start around 50-60% of 1RM Snatch)
3-4) 1 Hang Power Snatch + 2 Touch and Go Power Snatch (↑)
5-8) 3 Touch and Go Power Snatch (↑)

Conditioning
AMRAP 8
200m Run
16 Single Kettlebell Hang Snatch (24/16) (FX: 16/12)

Working on your Ring Muscle-Ups? Join Coach Kevin for a Skills Clinic today at 5:45 PM!

Strength
Every 3:00, 5 Sets
1) 5 Front Squats (65-70%)
2-3) 5 Front Squat (70-75%)
4-5) 10 Front Squats (45-50%)

Superset Accessory
1-3) 10/10 Side Lying Shoulder Flexion

Conditioning
3 Rounds for Time:
16/12 Calorie Row (FX: 12/8)
12 Burpees Over Dumbbell
16 Toes to Bar (FX: 12) (RX+: Unbroken)
12 Single Dumbbell Front Rack Squat (50/35) (FX: 35/20) (RX+: 70/50)
*15:00 Cap

Strength
Every 2:00, 6 Sets
3 Split Jerk w/ 2s Pause in Dip (65-70%)

Conditioning
4 Rounds for Time:
60 Double Unders (FX: 40)
24 Sit Ups
6 EKO Complexes (95/65) (FX: 75/55) (RX+: 115/80)
*14:00 Cap
*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 Lunges

Thanksgiving Week Schedule! Reserve your spot now!
Wednesday, November 23rd: 6 AM, 7 AM, 12 noon, 3 PM
Thursday, November 24th: 9 and 10 AM WOD
Friday, November 25th: 9 and 10 AM WOD

SQUAD – WOD

For Time w/ Partner – Split Reps Any Way
1000/800m Row (FX: 800/600m)
100 Wall Balls (20/14)
75 Power Snatches (95/65) (FX: 75/55)
50 Burpees Over Bar
25 Devil’s Press (50/35) (FX: 35/20)
1000/800m Row (FX: 800/600m)
Surprise Cash-Out

*35:00 Cap