- Nov 22, 2021
- 1 min read

Tuesday, Nov. 23, 2021

Schedule heads up:

Thanksgiving Thursday - 8am, 9 am

Friday - 9am, 10am

Skill

1-rep max Jerk

WOD

12 min EMOM

5 Power Snatches (75/115)

8 min EMOM

6 Burpee Box Jump Overs

4 min EMOM

7 Pullups (2 C2B)

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Abvent 25 Plate Sit-ups 50 Sit-Ups 75 Dying Bugs Skill Power Cleans 4x6@70-75% 1RM WOD 5 Rounds :30/:30's Hang Power Cleans (75/115) C2b Pull ups Deficit Zpush Ups

Sunday, Dec. 9, 2023

ABVENT 8 Rounds of 10 vertical scissors 10 Horizontal scissors 10 Heel Rocks :10 Crunch hold 10 Jack Knives :10 Crunch Hold WOD 3 Rounds of 10 Jumping Lunges 15 Back Squats (95/135) 10 Jumping Lunges

Saturday, Dec. 8, 2023

WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose