WOD

Duffle bag city from our Thanksgiving workout

• Minute 1: 30-Double Unders + 8-T2B
• Minute 2: 20/15 Calorie Row
• Minute 3: 12-KB Lunges (53/36) 

  
Only one class today at 9am. See you there!!

We are closed on Friday. 

Normal schedule this Saturday. 

Gifford

• 30-Wall Balls(20/14)
• 15-Burpees

Thanksgiving Schedule:

• Thursday: 9am Class
• Friday: Closed
• Saturday: Normal Schedule

Matt D.

• Run 1 Mile
• Max Rope Climbs with remaining time

*3 minute rest

7 Minute Clock:

• Run 800 Meters
• Max Box Jumps (24/20) with remaining time

*3 minute rest

4 Minute Clock:

• Run 400 Meters
• Max Ring Dips with remaining time

Thanksgiving Schedule:

• Thursday: 9am Class
• Friday: Closed
• Saturday: Normal Schedule

“December to Remember”

• 3-Snatches (135/95)
• 6-Clean and Jerks (135/95)
• 9-C2B Pull Ups
• 54-Double Unders

Thanksgiving Schedule:

• Thursday: 9am Class
• Friday: Closed
• Saturday: Normal Schedule

Bob

• 2000 Meter Row
• 200-Double Unders
• 200 Meter Walking Lunge

Box Brief:

“December to Remember” fundraiser for Rachel’s mom this Saturday. We will be having normal classes at 9 and 10 with a BBQ and a raffle. 

Jan

-then- 5 reps @85% of today’s 1RM

B) 12 Minute EMOM:

• Minute 1: 20-Sit Ups
• Minute 2: 15-Russian KBS (72/53)
• Minute 3: 30 Second OHS Hold (45/35)

Box Brief:

“December to Remember” fundraiser for Rachel’s mom this Saturday. We will be having normal classes at 9 and 10 with a BBQ and a raffle. 

  
5, 2 Minute AMRAPs:

• 5-Bar Muscle Ups
• 150 Yard Shuttle Run
• Max Reps Thrusters (135/95)

*3 minute rest