WOD

“Ham Sandwich” (Courtesy of CFNE) for time 50 Wallball shots 20/14 25 deadlifts 245/165 50 wallball shots 20/14 EMOM 5 burpees 2. Push press 5×3 @ 80%

4 RFT 250 row 30 double unders 15 C2B pull ups 10 snatches 95/65

Turn back time! Our First gym. Fitness TOTAL Work up to 1RM back squat 1RM press 1RM deadlift

1. 3 RFT 400M run 10 front squats 185/125 200m run 20 TTB 2. 10×12 unbroken box jumps 24/20

1. For time 1-10 clean and jerks 155/105 10-1 lateral burpees 2. Tabata plank holds (weighted if possible)

Teams of 2 “Saturday Night Fever” AMRAP 20 20 Hand release push ups 20 pull ups 20 push press 135/95 20 KB Swings 53/35 one partner works at a time.

Remember 10am only tomorrow! Come work off that Turkey! Let’s make this a huge class. We will heat it as much as possible to accommodate a large crowd if necessary. Most coaches will be throwing down as well. Lets have some fun! “Glutton for Punishment” 20 min amrap 60 calorie row 50 TTB 40 Wallball

                  Happy Birthday to our favorite Crazy Canadian! Her birthday is actually the 28th but with the holiday we are celebrating it tomorrow. Please come on in and throwdown with this little doozy we made up for her! “Crown Royal” 22 min amrap 11 thrusters 135/95 28

For time 800M run 3 rounds 20 calorie row 40 air squats 60 double unders 800m run