Thanksgiving week schedule:
Monday, Tuesday, and Wednesday
Is regular schedule!!
Thursday we are closed…
Friday one wod only at 9:30!
CHRISTMAS PARTY VOTE WINNER IS DECEMBER 13TH
SIGN UP IS ON BOARD FOR THINGS YALL WANNA BRING. WE WILL DO CHICK-FIL-A AGAIN THIS YEAR.
ALSO FOR GIFT EXCHANGE “WHITE ELEPHANT” LIMIT IS $20….
I WILL PLACE THE ORDER FRIDAY FOR HOODIES/TANKS/LONG SLEEVE.
HANG TIGHT ON SWEATPANTS UNTIL WE GET WORD FROM BRMO ABOUT PANTS…..
ALSO THESE WILL BE PAY UP FRONT , THANKS.
1 Minute Bike
1 Minute Ski
1 minute easy paced box jumps
Front Squat (25 Minutes)
5 x 3 @ 70-75% of 1RM
*Stay at 70-75% for all 5 sets. Work on being smooth and having some speed on the way up. All at the same weight.
3 Rounds for Time:
7 Squat Cleans(105/165) (155/215)
30 Abmat sit-ups
20 box jumps (20/24)
Time Cap = 18 Minutes
*The cleans should be heavy singles. Pick a weight you can get 7 reps done in 2 minutes or less.
Squat cleans – powerclean to front squat and loading!
Box jumps – step ups
DOUBLE UNDER PRACTICE
Rx-10-20-30-40-50-40-30-20-10 if you break at any point you have to start that section over. For example you break at 49 of 50 it starts back at 1
YOU CAN PICK ANY NUMBER SEQUENCE IF DU ARE NEW GO LIKE 2-4-6-8-10-8-6-4-2 AND ANYTHING IN BETWEEN