WOD

Option 1A:

Bench Press 60%x Sub Max Reps
2DB Bent Row*-8
2DB Alternating Bent Row*-16(8/8)
2DB Bent Row*-Max Reps
Hanging Leg Raise-8-12 Reps

x5 Rounds: (*Unbroken DB Complex)
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Option 1B:

Deadlift-40(135#-M/95#-W)
Assault Bike-30 Cal
T2B-20

x2 Rounds AFAP:
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Option 2:

Assault Bike-40 Cal
Deadlift-25(225#-M/155#-W)
T2B-15

x2 Rounds:
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Option 3:

Thruster(115#-95#-M/75#-65#-W)
Lateral Burpee
Hang Squat Clean
Push Up
Front Squat
Swing(A)(70#-M/53#-44#-W)

18-15-12-15-18 Reps of Each:
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WOD

3 Rounds of "Cindy"
Power Snatch-5(115#-M/75#-W)
Overhead Lunge-10(5/5 Alt)

AMRAP-22min:
-----------------------------------------

WOD

Every 2min For 12min:

Double Under-45
Hand Release Push Up-15
Wall Ball -Max Reps

-2min Rest-

1 Mile Run
Target Burpees Max Reps

10min Cap:
----------------------------------

Thanksgiving WOD

Partner WOD:

Double Unders-100
Power Cleans-100(135#-M/95#-W)
Lateral Burpees-100
Box Jumps-100(24"/20")
Lateral Burpees-100
Power Cleans-100
Double Unders-100

For Time: 45min Time Cap: Split the Reps Anyhow. One Partner working at a time.
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Closed the rest of the Week. Normal Schedule Starting Monday.

WOD

Wall Ball-24
Deadlift-12(155#-M/105#-W)
Hang Power Clean-9
Front Squat-6

x5 Rounds:
--------------------------------------
"Wittman"

Swings(A)-15(53#-M/35#-W)
Power Clean-15(95#-M/65#-W)
Box Jump-15

x7 Rounds:
---------------------------------------
DB Bench Press-6-12 Reps
Wide Arm Pull Ups-8-12 Reps
Weighted Push Up-12-25 Reps(45#-M/25#-W)
GHD Sit Up-10-20 Reps

x5 Rounds:
---------------------------------------
Assault Bike-50 Cal
Wall Ball-25(Unbroken*)
Power Clean-15(135#-M/95#-W)

x2 Rounds AFAP:
----------------------------------------

WOD + Schedule

0:00-8:00
Double Unders-75
Burpee 2 Plate-20

x2 Rounds Then;

Thrusters-Max Reps(75#-M/55#-W)

8:00-18:00
Double Unders-75
Burpee 2 Plate-25

x2 Rounds Then;

Thrusters-Max Reps(95#-M/65#-W)

18:00-30:00
Double Unders-75
Burpee 2 Plate-30

x2 Rounds Then;

Thrusters-Max Reps(115#-M/85#-W)
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Tuesday-Wednesday-Normal Class Schedule
Thursday-9am Class Only
Friday-Saturday-Closed

WOD + Schedule

Back Squat: 70%x6-8 Reps (2 Sets), 80%x4-6 Reps (2 Sets), 55%x Max Reps (1 Sets)
---------------------------------------------------------------------------------------------------------
AMRAP 12min Of:

Squat Clean-4(185#-165#-M/125#-115#-W)
T2B-8
Double Under-24
--------------------------------------------------------
Thanksgiving Week Schedule:

Monday-Wednesday-Normal Class Schedule
Thursday-9am Class Only
Friday-Saturday-Closed
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