Thanksgiving Class Schedule



Reminder Holiday Monday Class Schedule


Monday October 12th Classes


9:30am, 12noon, & 5:30pm


Hope you all have a fun and safe Holiday weekend!


TRAINING FRIDAY/SATURDAY


WARMUP:

3 rounds of

20 Deadbugs, 10 Plank T rotations, 10 Empty bar Deadlifts


STRENGTH:

Deadlift

3 reps @ 60% of 1 rep Max

Every Minute On The Minute for 10mins


WOD

OPTION 1-

3 rounds for time

RX

50 Air Squats

7 Muscle Ups

10 Hang power cleans (135/95)


FG3: sub 14 CtB Pullups + 14 pushups

FG2: 115/75 barbell, 14 regular pullups + 14 Pushups

FG1: 75/55 barbell, 14 jumping pullups + 14 modified pushups

CP 2: See Nasty Girls 2.0


OPTION 2-

3 rounds for time

RX

50 Alternating pistols

7 muscle ups

10 Hang power cleans (175/115)