11.18.16

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Thanksgiving week schedule:

Monday and Tuesday-normal class schedule

Wednesday- morning and lunch classes only

Thursday-Closed

Friday- 1 class only at 12pm 

Saturday- 9am yoga and 10am WOD

 

Warm up

2 rounds

  • 250m row or 10 calories airdyne
  • 10 jump squats
  • 10 rdl 45/35
  • 10 shoulder presses 45/35

WOD

Metcon

With a continuous running clock

21-15-9

  • Hang power snatches 95/65
  • calories airdyne
  • rest 5 minutes

15-12-9

  • hang power cleans 115/85
  • burpee box jumps
  • rest 5 minutes

9-6-3

  • thrusters 135/95
  • muscle ups

 

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