Warm up Static 2 mins Cardio 4 mins Static 2 mins Pvc 10 push ups 10 sit ups Hand stand push ups tutorial 5 sets of 8 reps Power clean 1 WOD POWER Clean ladder - goin up!!1 (20 mins) Death by 3’s, then keep goin : 2 min EMOM —- Minute 1: 3 reps power clean THEN, finish minute with power cleans OR burpees Minute 2: REST Total 20 minutes (10 rounds), finish last reps

HAPPY BDAY ROOSTER!! Dave is a young 64, when i grow up… WOD 32 KB Swings 1 lap Prisoners carry (65/95). E 75/115@ 8 Back squats on every corner same Then, 8 Rounds of: 3 wall Walks 5 Tire Flips Then, 32 KB Swings

Warm up 5 mins cardio 2 mins static stretch 2 mins abs WOD 25 pull ups Run 2 laps 75 Power Snatches (55/75) “RANDY” Run 2 laps 25 Pull ups **** 16 min TIME CAP****

NOTE: THANKSGIVING WODS WILL BE 8, 9am Warm up: 6 mins own then 1 rd of today's 5 Rounds (1 in warm up) TODAY’s WOD: “Fight gone bad” style 1 min stations/ rest on 6 th Sumo Deadlift High Pull (55/7 5) KB Swings (35/53) Push Press (55/75) Deficit Push ups. (2x25/45) Row/Bike/Run/ski Rest

WOD 15 mins Amrap 4 DEADLIFTS (155/275) 4 Strict Pull ups 10 Wall Balls

WARM Up 5 mins cardio 5 mins stretch 5 mins A WOD 2 Rounds of 30 Air Squats 25 Back Squats (95/135) 30 Push ups 25 TTB

There is only 9am this morning BUT ALL PM Classes ARE ON!!! Warm up Runner’s Warm up- jj’s/T’s/pogos/Lunges Michael Phelps- arm circles s,L 10’s 3 mins Bands/cross 3 mins cardio 1-arm ROWS 4x6’s WOD 16 min AMRAP 2, 4, 6, … Power Cleans (95/135) E (115/155) KB Swings (35/53) Burpees