Strength/Skill:

Squat Cleans

Metcon:

6 Rounds For Time:

3 Squat Cleans (80% of 1RM)

4 Muscle Ups (Ring or Bar)

15 Abmat Sit Ups

Once again we are running a holiday schedule today hosting classes at 9AM and 10AM only! Open gym is available at 8AM.

Strength/Skill:

-Strict Press 3 RM

-3×5 Strict Press (@85% Of 3RM)

-5 Super Sets Of:

-5 Negative Ring Rows

-5 Negative Push Ups

-Core Complex:

-20 GHD Russian Twists

-20 Barbell Side Bends

-4 Min Row For Max Distance

Happy Thanksgiving Y’all!! Just a reminder, we are only running 2 classes, one at 9AM and the other at 10AM! If you’d like to come early, the doors will be open at 8AM for open gym!

Partner Turkey WOD:

For Time:

Buy In: 600M Turkey Trot (Run)

Then:

5 Rounds For Time:

30 Dinner Rolls (Sit Ups)

20 Turkey Wings (Pull Ups)

10 Gobble Squats (Goblet Squats)

Then:

Buy Out: 150M Post Dinner Waddle (Lunges)

Strength/Skill:

Deficit Deadlift

Metcon:

5 Rounds For Time:

16 Kettlebell Swings (53/35)

12 Ring Rows

8 Burpees

Strength/Skill:

Front Squat

Metcon:

EMOM 16:

Min 1: 30 Double Unders

Min 2: 13 GHD Sit Ups

Min 3: Max Wallballs (20/14)

Min 4: Rest