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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: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups

Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans

Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching

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