Monday, November 16th

THANKSGIVING HOLIDAY SCHEDULE:
Thanksgiving week: Monday 23rd through Wednesday 25th Make sure to get in your workouts before the turkey feast. We will be having Normal WOD Schedule…. Check the blog to check in for wods.
Thursday the 26th THANKSGIVING DAY Join us for our traditional Filthy Fifty burner, you will not want to miss it. We will have one wod starting at 8am and go till everyone is through the filthy fifty.
Friday November 27th come for the post turkey burn off sessions from 6:00-9:00 am and we will be doing open gym….Closed the rest of the day.
Saturday November 28th is normal schedule 8 am wod 9 am back to basics no free intro session.

PRE:
3-4 rounds, for WEIGHT, of:
8 Push Press
30 Overhead Walking Lunge Steps
1 minute Double-Unders

WOD:
AMRAP, in 6 minutes, of:
8 Kettlebell Squat Cleans, 8 Ring Rows
-or-
6 Dumbbell Hang Squat Cleans, 6 Pull-Ups
-or-
4 Hang Squat Cleans (205/135), 4 Muscle-Ups

Rest 4 minutes, and then…

AMRAP, in 5 minutes, of:
12 Kettlebell Swings, 4 Ring Rows
-or-
10 Dumbbell Ground-to-Overhead, 6 Pull-Ups
-or-
8 Ground-to-Overhead (155/105), 8 Chest-To-Bar Pull-Ups

WEIGHTLIFTING:
Jerk – 3@75%, 2@80%, 1@85%, 3@78%, 2@83%, 1@88%, 3@80%, 2@85%, 1@90%, Heavy Single
Push Press – 6@70%, 6@75%, 6RM
Back Squat – 6@70%, 6@75%, 6RM