Monday
Strength
Press
1RM
WOD
Hang from the Pull Up bar for 6 Minutes
Every time you drop off the bar
Run 200m
20 Wall balls
Every time you break the wall balls
10 Sit ups

Tuesday
Strength
Front Squat Every 90 Seconds x 5 sets
5 Reps @75%
WOD
5 Rounds for Time
5 Clean and Jerks 185/125
30 Double Unders

Wednesday
5:30, 9:30, 12:00, and 4:30 classes only
WOD
“Thanksgiving Sampler Platter”
For Time
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings
Then, 3 Rounds of:
15 Box Jumps
15 T2B
Then, 2 rounds of:
20 Wall-Balls
30 Sit-Ups
Then, 1 Round of:
50 Burpees

Thursday
CLOSED

Friday
NOON CLASS ONLY
Strength
Power Clean
Every Other minute x 12 minutes
5 Reps at 70%
WOD
8 Minute AMRAP
8 pull ups
8 front squats (115/85)
Rest 5 min
10 Minute AMRAP
250m row
10 burpees over the rower

Saturday
WOD
Partner McGhee
AMRAP in 30 minutes
5 Deadlifts (275/185 lb)
13 Push-Ups
9 Box Jumps (24/20 in)

Partner 1 performs as many reps as possible while Partner 2 runs 400m. Alternate. Partner 2 begins where Partner 1 left off.

Sunday
Strength
Bench Press
6 x 3 @80-85%
WOD
21-15-9
Calorie Row
Squat Snatches 95/65