Strength
Every 1:30, 4 Rounds
1) 6 Tempo Dumbbell Bench Press + 6 Dumbbell Bench Press
2) 6 Tempo Banded/Strict Chin-Ups + 6 Banded/Strict Chin-Ups
*Tempo: 3s down

Conditioning
3 Rounds for Time:
500/400m Row (FX: 400/300m)
21 Hand Release Push-Ups (FX: Push-Ups)
21 Toes to Bar (FX: 15)
*17:00 Cap

Strength
Every 3:00, 4 Sets
10 Back Squats
1) 55-60%
2-3) 60-65%
4) 65-70%

Conditioning
AMRAP 15 w/ Partner – Split Reps Any Way
100 Double Unders (FX: 75 OR Single Unders)
25 Deadlifts
100 Double Unders (FX: 75 OR Single Unders)
25 Front Squats
100 Double Unders (FX: 75 OR Single Unders)
25 Push Press
*Weights: (115/80) (FX: 75/55) (RX+: 135/95)

Modified Holiday Schedule
7:30 AM – Open Gym
9 AM – WOD
10 AM – WOD

Conditioning
5 Rounds of :30 on, :30 off
1) AMRAP Calorie Bike
2) AMRAP Russian Kettlebell Swings (24/16) (FX: 16/12)
3) AMRAP Calorie Ski
4) AMRAP Burpees
5) AMRAP Calorie Row
6) AMRAP Box Jumps (24/20) (FX: Step Ups)

Happy Thanksgiving!
Modified Holiday Schedule
7:30 AM – Open Gym
9 AM – WOD

“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)

*25:00 Cap
*In Order: Cindy, Annie, Isabel, Karen, and Grace
*Compare to 11/23/23

Strength
Every 2:00, 3 Rounds
1) 12 Back Rack Reverse Lunges (40-50% of 1RM Back Squat)
2) 150′ Backwards Sled Pull+ 15 Weighted Hollow Rocks

Conditioning
AMRAP 12
250/200m Row
8 50′ Shuttle Run
16 Goblet Lunge
*Weights: (24/16) (FX: 16/12) (RX+: 32/24)