Warm up Ride Bike/row/etc - 3 mins Jump rope - 2 minsyttv Abvent : 3 Rounds of- :30 Plank 30 Jack Knives 2 mins own warm up Clean pro WOD 8 min :30/:30’s ALTERNATE POWER CLEANS (65/95) BAR- OVER BURPEES Then: 10 min AMRAP OF: 4 Power Cleans(95/135) 4 burpees 4 GI Janes

Warm up 20 Sit ups 20 push ups 20 Air Squats PVC 4 mins cardio 2 mins stretch Strength: Snatch 4x6 WOD 3 Rounds of: 12 Thrusters (65/95) 12 Ring Push ups 12 pistols (1-legged squats) Rest 2 mins Then, 30 GHD’s (or Toes to Bar)

Warm up 10 mins choice At 10 mins pst the hour, lets do the Abstractor PVC stretches GOOD Mornings - Bend over Rows OR 1-arm Rows 4x6 WOD “Chipper” Tisme 3 mins of max each movement: 1) Pull ups 2). Power Snatches (65/95) E (75/115) 3) Burpees 4). Row/Bike for max meters 5). Wall Balls

Warm up 3 mins Bike/Row/ski/zrun 2 mins Floor Bands .1 min plank 1 min Bar Hang PVC Good Mornings “Sally Up” light! WOD 5 Rounds of: 10 Back Squats (115/155) 15 Push Ups Then, 50 Box Step ups w/ DB (35/50) 10 Muscle ups (any)

There are classes at 5:30am; 9:00; and 10sm There will b no m class at 4:30pm Warm up 10 push ups 20 sit ups 30 Jumping Jacks 40 High knees Cardio 2 mins pvc Good mornings bar only WOD 25 Hand Stand Pushups Then 3 Rounds of: 16 Mountain Climbers 12 KB High Pulls 8 Devil Dogz 4 Wall Walks Then, 25 Hand Stand Push ups

HAPPY THANKSGIVING !! Warm up Run 2 laps 3 more mins of cardio Hips groin Adductor/abductor band stretch Abs circle Hammer curls 4 x 6’s pvc Clean n jerk pro WOD 4 Rounds of 30 DoubleUnders 12 Squat Clean n Jerks (65/95) E (75/115) 12 L-Hang Pull ups Then, 500m Row/450m; 1100m bike:/1000m: 450m/400m Ski!!!

THANKSGIVING WODS AT 8 & 9am. Holiday party - DEC. 19 @ 7, no 4:30 class Warm up 5 mins cardio Then, Everyone gets an opportunity to call out one movement!!! WOD 16 mins of: Climb baby Climb!!! Ascending reps of: Overhead Squats (65/95) Burpees Def. Pushups (dumbbells)