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

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

50 Alternating pistols

7 muscle ups

10 Hang power cleans (175/115)