Second Helping

Nov 27th, 2020

Category: Uncategorized

Second Helping

JT

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Friday 9,10,11,12pm (open gym 9-1)
Saturday– 7,8,9,10,11,12pm *close at 1pm*
Sunday– Normal Schedule

Outdoors Primarily – Unless Cold|Dark|Wet 

Warm-up
400M Run
15 BB High Pull (5 in each position)
15 BB Front Squat

300M Run
12 Hang Muscle Snatch
12 Push Press

200M Run
9 Muscle Snatch Floor
9 Thrusters

Strength
E2MOM12
Power Snatch
3 Reps @ 80%

WOD
21-15-9
Hang Power Snatch 115|75
Thruster
400-300-200m Run after each round

Level 2- 95|55
Level 1- 75|35

Cold Weather Running Sub – Row 500-400-300

Bike .7-.5-.3 miles

Extra Work
40 Cals of Each
Row, Ski, Bike

Rest 3 Minutes

30 Cals of Each
Row, Ski, Bike

Rest 3 Minutes

20 Cals of Each
Row, Ski, Bike