WARM UP: High Knees Figure Fours Bear Crawl 5 Push Ups 15 Air Squats 10 Shoulder Dislocates 10 Shoulder Press / Behind the Neck M/E Jerk From Behind the Neck 10 Mins M/E Strict Pull Ups 3 Attempts, Record Total M/E Push Ups 3 Sttempts, Record Total WOD: 15 Ring Push Ups 30 Ab Mat [...]

WARM UP: Botton Squat Hold 10 Step Ups per Leg Frog Jump D/B 1 Min of Double Unders SKILL WORK: Mid Hang Snatch Snatch Pull Unders WOD: 5 Power Snatch 10 Pull Ups 15 Box Jumps 18 Min AMRAP RX = 95 / 65 PHA = 120 / 80

Max Effort Low Back Bar Squat 2 Min Max Effort Body Weight Back Squat Rest 3 Mins 2 Min Max Effort Body Weight Dead Lift Rest 3 Mins 2 Mins Max Effort Strick Toes To Bar Rest 3 Mins 2 Mins Max Distance Row Record Max Back Squat Record Total Reps for all 4 Movements

HAPPY THANKSGIVING!! TEAM WOD: (teams of 4) 100 Deadlifts 200 Pull Ups 300 Burpees 400 Double Unders 800 Meter Run (partner carry) RX = Team total weight divided by 4, is deadlift weight.

WARM UP: 2 Laps 10 Shoulder Dislocates 10 Push Press 10 Split Jerk 1 set with PVC / 1 set with Barbell WARM UP Push Press 40% x 3 50% x 3 Split Jerk 60% x 2 WORK: 12 Mins to find 1 rep max – Split Jerk WOD: 5 Wall Clims 15 Kettle Bell [...]