Happy Thanksgiving from Mission Coaching staff. Enjoy the day with your family and friends.

WARM UP: 20 Jumping jacks 20 Seal jumps 20 Penguin Jumps 3 Laps around the gym :60 Pigeon Stretch :60 Pigeon Stretch :60 couch stretch R :60 couch stretch L :60 downward dog stretch 3 Rounds of: 5 pull ups 7 push ups 9 Knee above the Hips SKILL: Into WOD WOD: For Time: 200m

WARM UP: 200m Run 1 set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge and twist 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead 5 Broad Jumps 2 Wall Walks SKILL: Set up for WOD WOD: “Marconi” Teams of 2 2382m Row Then 20 Rounds

WARM UP: 2x CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 8 Pass throughs 10 PVC OHS on rig :30 KB Goblet Squat Hold SKILL: Every 2:00 for 8:00 Back Squat 60% x 4 70% x 4 75% x 4 80% x 4 WOD: 3 RFT 10 Snacthes 15 Burpees

See y’all tomorrow for a fun one!!!!  

WARM UP: 200 M Run 10 Baby Squats 5 Push Up w/ :3 Negative 2 Rounds: 10 Russian KBS 10 American KBS 10 Goblet Squats 10 KB Kneeling PP 2 Wall Climb w/ 6 Shoulder taps SKILL: 10:00 to Build up: 5RM shoulder press from the rack WOD: 15min AMRAP 3 Bear complex 7 Bar

WARM UP: 200m Run 1:00 Bike 1:00 Row 2X: 5 Moving inchworms 10 Jumping squats 15 SLSU SKILL: Into WOD WOD: 3 RFT 500m Row 400m Run .8/.6 Miles on bike (Rest 2:00)

WARM UP: CTC Run 10 push ups 10 Squats 3 Wall climbs CTC Run 5 Push Ups w/ :3 negative 10 wall Squats 2 Wall Climbs w/ 6 shoulder taps CTC Run 10 No Thigh Push Ups w/ :1 pause at bottom SKILL: 4 SuperSets 3 Bench press @ 80% of 1 RM 12 Bent

WARM UP: 1 Set Fence drills 2 X 10 Reach throughs 10 Banded GM :30 Cobra stretch 10 Russian swings 10 KB DL 10 SLSU SKILL: 12 min to build: 1 RM Deadlift WOD: 3 RFT 200m Run 21 KB swings ( 24/16 ) 15 T2B 9 V-ups

WARM UP: 200m Run 2 X: 10 Hip Opener Stretch 10 Lunges with a twist 5 Squats with single arm overhead rotation 10 Side lunges 10 GMs 10 Hollow/Arch Swings SKILL: Post WOD Cash out WOD: “The 540” 50 Overhead Lunges (45/25 – plate) 40 Pull-ups 30 Thrusters 20 Burpees 10 Squat Cleans