THANKSGIVING HOURS
Thursday - 9:00 (Partner WOD)
Friday - 9:30 & 12:00 only
Saturday - Normal hours
Warm Up
Group Dynamic
Skill
EMOM 6
2 Snatch Balance (use 65-75% 1 rep Snatch)
Metcon
Segmented Filthy 50
Break up the reps and movements anyway:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KB Swings (35/25)
50 Walking Lunges
50 Knees 2 Elbows
50 Push Press (45/35)
50 Back Extensions
50 Wallballs (20/14)
50 Burpees
50 Double Unders
5K Row TT - At some point within the next two weeks please attempt a 5K row time trial. This can be done before or after class. Please record your time on the whiteboard.
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