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