Monday Nov 23rd WOD

Thanksgiving Day and Black Friday Schedule Update: Thanksgiving Day: 6:30am, 8am and 9am ONLY Black Friday: 9:30am, 10:30am CONDITIONING CLASS, 4:30pm, 5:30pm Saturday: 8am open Gym, 9am, 10am Self Defense Seminar


1a) Clean and Jerk Complex (15min to work up to a heavy complex)

-Power Clean (pause 1 inch of the ground)

-Hang Squat Clean (only if ready)

-Split Jerk

2a) Find 1RM Front Squat (15 min)

Beginners find 5RM

2b) Single Leg Dead Lift (SLDL)




Wall Balls

Box Jumps

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Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups