Thanksgiving week Holiday Hours:
11/22 Wednesday: No 8pm Conditioning class
11/23 Thanksgiving Day: 8:30 & 9:30am ONLY
11/24 Black Friday: 9:30am ONLY
11/25 Saturday: 8am Open Gym, 9am class
Since the schedule is short this week Wednesday wod will be a strength:
Strength: Bench Press 3x10 s/s with DB Dumbell Press 3x10
Tricep extensions 3x12 Increase weight from last time
Conditioning:
12 min Amrap
40 Dubs
10 Toes 2 Bar
10 Power Snatch (115/75)
Strength: 10min EMOM 1 Power Snatch 1 Hang Power Snatch 1 High Hang Power Snatch 1 Hang Power Snatch Conditioning: 5 Rounds 20 Push Press (95/65) 14 Push Up + Pull Across 200 Meter Run
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 1x8 @ 75 1x8 @ 80 Bicep Curls: 3x12 Tricep Ext: 3x12 Conditioning: 12 minute AMRAP 1 Bar Muscle Up/ C2B Pull UP/Kipping Pull 2 Hang Power Snatches (135/85)(11
Conditioning: Partner WOD (Split Row, then alternate each complex, one partner working at a time. For time: 2000/1600m row buy-in, then, 30 rounds of: 5 pullups + 3 power cleans (135/95)(125/85) 10 pu