Monday – 121119

Who’s Next?!

THANKSGIVING SCHEDULE:
Mon – Tues: Regular
Wed: 5:30AM, 6:30AM, 8:00AM, 4:30PM, 5:30PM ONLY
Thur: CLOSED
Fri: 9:00AM ONLY
SAT: CLOSED

NO KIDS CLASS THIS WEEK. We will be making some changes to the kids program. As you have notice the turnout has been great, almost too good. We want to make sure the kids are getting the most out of it and will be adjusting to get smaller, more structured classes. More to come…

WOD

12 min to work up to a heavy (1RM) Snatch. Only one miss allowed. After 1st miss, go down to 75% and work on speed and depth of pull under the bar.

-then-

3 rounds for total working time of:

15 Wall Balls 20/12#
15 Power Snatch 95/65#
15 Pullups

EXTRA

1) Snatch: 2X1@80%, 2X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 4X1@80% – rest 30-60 seconds.
2) Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.

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