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Warm up Shoulder prep Push up plank position small circles 10 each direction push up plank position one inch holds for 10 seconds repeat 5 times push up plank position rolling over to a t-hold for 10 seconds each side repeat 3 times each side. 1. Strength Work up to a 1RM max strict press […]

1. Group warmup 3 rounds of: 15 Sit UPS 15 mountain climbers 15 reverse crunches 1 minute plank hold 2. 5 rounds for time 40 double unders 30 box jumps 20 Kb swings (35/53)

1. Warmup Partner Kb swings/sprints Each will alternate performing 10 Kb swings 1 sprint 2. Work up to 1rm front squats 3. 3x 6-8 reps sumo deads 4. “Karen” 150 wall ball shots for time

“Spit Shine, now that is clean” 1. 5×2 cleans from blocks Increase weight every set. Focus on the hip drive and exploding from the start. 2. 5×2 squat cleans from high hang Increase weight every set. High hang is from just below pockets. Focus on dropping with minimal dip. 3. “Chief” 5, 3 minute AMRAP

Remember we only have class today at 9am and 10am. Thanksgiving Hangover Cure! “Fight Gone Bad” 3 five minute rounds of: wall ball(20/14) calorie row S.D.H.P push presses (75/55) Box Jumps You only get one minute rest between rounds. We score total reps

Turkey Day Take Home! 5 rounds of: 100 Jumping Jacks 100 Mountain Climbers

” Run toe the bar” 1. 26 min AMRAP 2 mile run then with the remaining time amrap of: 10 T2B 20 KB swings (35/53)

1. 4 OHS  EMOM for 15 min 2. 21-15-9 HSPU Ring dips pushups  

Group warm up butt kickers bear crawls arm circles WOD 1. 15 min amrap 5 burpees 10 pull ups 15 box jumps 2. 3 rounds for time 10 power cleans (115/85) 30 walking lunges with plate over head

Good Morning Everyone!!! Saturday’s Agenda: Special Saturday…NO TEAM WOD TODAY! But…There is some NEW fun! 1.  Back Squat Work up to a Heavy Single 3.”Big Clean Complex” 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean