Monday: WOD: 3 Snatch Push Press + 1 OHS work up to a heavy set then: 21-15-9 OHS; Bar Facing Burpees; Pull Ups
Tuesday: WOD: 4 sets of 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk- unbroken x 2 then: 7 min AMRAP of: 4 St. HSPU; 18 MB Situps rest 2 min. then: 7 min AMRAP of 12 HSPU; 18 TTB
Wednesday: WOD: NO 6:30 PM CLASS 10 min: Sntach 10 sets of 1 Rep at 70-80% rest 2 min then Teams of 2: 400 M Run together 100 ft Single DB Walking Lunge 4R4T
Thursday: WOD: Closed for Thanksgiving
Friday: WOD:10:00 am class ONLY 500/400 M Row; 75 DU 20 KBS; 15 Burpee Pull Ups; 20 KBS; 75 DU 500/400 M Row Rest 5 Min 2 Rounds
Saturday: WOD: 10 Bench Press or 15 Push Up 100 ft wt sled push or 18/15 Calorie Row 10R4T
