happy thanksgiving closed

HALF DAY – gym closes at 1:00pm SKILL: 5 x 200 meter run sprint WOD: for time: 21 toes to bar 21 push ups 9 squat cleans 15 toes to bar 15 push ups 7 squat cleans 9 toes to bar 9 push ups 5 squat cleans

SKILL: every :90 for 9:00: 1 push press + 1 push jerk + 1 split jerk WOD: 15:00 amrap: 10/8 calorie row max effort handstand hold 10/8 calorie bike max effort unbroken double unders

SKILL: 4 sets: 10 dumbbell floor press 8/8 dumbbell chainsaw row WOD: every 4:00 for 16:00 complete: 4 back squat 16 burpees to plate

SKILL: 12:00 to build: 3 rep max hang power clean WOD: 12:00 amrap: 15 burpees 12 deaflifts 9 hang power cleans 6 push jerks

WOD: 20:00 emom: m1: 30-50 double unders m2: 15-25 ab mat sit ups m3: max calorie bike m4: rest SKILL: 4 sets: 10 dual kettlebell deaflift w/ :03 negative 12 ring rows 10 burpees

WOD: “marconi” *teams of 2 2382 meter row -then- 20 alternating rounds of 11 toes to bar 20 air squats 16 kettlebell swings

SKILL: 3 x 10 touch and go power cleans WOD: 18:00 amrap: 20 alternating hang dumbbell snatches 15/12 calorie bike 20 single dumbbell alternating step up 15 burpees

SKILL: back squat every 2:00 for 8:00 4 x 60% 4 x 70% 4 x 75% 4 x 80% WOD: 3 rounds for time: 10 squat snatches 20 burpees over the bar

teams of 3  2 rounds (24:00) 3:00 power snatch (95/65) 3:00 burpee over bar 3:00 overhead squat 3:00 pull-ups