WOD

Warm Up:

Jump Rope-1min
20sec Rest
Weighted Plank-1min
20sec Rest

x3 Rounds:
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Burpee-10
Hang Snatch-30(75#/55#)
Burpee-20
Hang Snatch-30(115#/75#)
Burpee-30
Hang Snatch-30(135#/85#)
Burpee-40

For Time: 25min Cap
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Schedule

Thursday: 9am Only: WOD Posted in the Members Only page
Friday: Open Gym: 4pm-8pm
Saturday: Closed

WOD + Schedule

Bench Press-4-8reps @75%-80%
Curl Bar Curls-10 to Max Reps

x5
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1 Arm DB Rows-15L/15R-AHAP
Weighted Dips-12 to Max Reps

x4
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Thanksgiving Schedule:

Wednesday: Normal Class Schedule
Thursday: 9am Class Only
Friday: Open Gym 4pm-8pm Only
Saturday: Closed

WOD + Schedule

Split Stance Press + Split Jerk(2+1) 3-3-3-3-3-3

Start with Empty Bar and add weight each Round:
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Hang Power Clean-5
Front Squat-5     > Complex: (115#-95#-M/85#-65#-W)
Push Press-5
Thruster-5
Lateral Burpee-10
Double Under-50

AMRAP-15min:
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Thanksgiving Schedule:

Wednesday: Normal Class Schedule
Thursday: 9am Class Only
Friday: Open Gym 4pm-8pm Only
Saturday: Closed