Belly breathing exercise
Neck proprioception exercise
Rolling exercise

For time:
5 rounds of “cindy”
3 rounds of “DT”
1 mile run

Spend 10 min working on double unders

21-15-9
Toes to bar
Calorie row
rest 10 min
2 rounds:
20/15 cal row
30 ab mat sit ups

Work up to a 1rm max snatch in 15-20min

For time:
30 wall ball 20/14
10 snatch 115/65 (50%)
30 wall ball
10 snatch 135/85 (60%)
30 wall ball
10 snatch 155/105 (70%)

NO CLASSES
The gym will be closed for the holiday weekend
and resume Monday Nov. 28.

NO CLASSES
The gym will be closed for the holiday weekend
and resume Monday Nov. 28.

HAPPY THANKSGIVING
Gym is closed.

3×10 feet elevated ring rows

Hero WOD “Jack”
20min amrap
10 push press (115/65) (40%)
10 american swings (53/35)
10 box jumps (24/20)

3×10 partner glute ham raises

2rds:
400m run
20 hang squat cleans 95/65

rest 5 min

1 round:
800m run
20 hang squat cleans

3×5 snatch balance

11-9-7
Deadlift (heavy)
Push jerks (heavy)

Amrap 7 min
3 bar muscle ups
5 handstand push ups
7 toes to bar
rest 10 min repeat