WARM-UP: PVC warm up: Twists Speedskaters Pass throughs Good mornings OHS Hamstring/hip stretching SKILL: Superset X 3: 10 Single legged DL with KB’s (each) 10

WARM-UP: 3 Minutes of jump rope 2X: :30 Bar hang 20 Lunges 10 Lunge to instep 10 Straight leg sit ups 10 Push ups SKILL:

WARM-UP: 200m Run Plyos Group Stretch WOD: Teams of 2: 2000m Row 1 Mile run 100 Sit ups 50 Power cleans (135/95) 100 Box jumps

WARM-UP: :30 Second drills X 2 SKILL: Split Jerk (12:00) Build to a heavy set of 2 WOD: 12 Minute AMRAP 200m Run 20 Squats

WARM-UP: PVC warm-up 10 Inch worms with a pushup :30 HS hold 10 BB Good mornings 10 BB RDL SKILL: “Diane” 21-15-9 Deadlifts (225/155) HSPU

NO 4pm CLASS TODAY! Enjoy the day of rest with friends, family, football, and some yummy food. We have a fun week ahead of us!

WARM-UP: Shuttle Run 10 Spider walks into lunge to instep Shuttle run 10 Burpees Shuttle run 15 Straight legged sit-ups Shuttle run 15 Keeps above

We are open for 8am class and 9am class only! WARM-UP: Plyos WOD: Partner wod, teams of 2 400m Run together 20 Alternating power clean

HAPPY THANKSGIVING FROM OUR FAMILY TO YOURS! CLOSED TODAY FOR THE HOLIDAY. Enjoy your off day and we will see you back tomorrow (11/27) at

WARM-UP: X3 200m Row 3 baby squats with a :03 hold at the bottom 5 Squat with hands overhead + :03 hold at bottom 5