23November2015 – Monday

A. Warmup

B. Strength – 3-Position Snatch: 4×1+1+1
(High Hang Snatch + Hang Snatch + Full Snatch)
*All Snatches must be squat snatches.
Do not drop the bar between reps.
Add weight each set

C. WOD – 3RFT:
5 Strict Pullups
10 Snatches (95,65)
15 Wallballs (20,14)
20 Pushups

24November2015 – Tuesday

A. Warmup

B. Strength – Clean Complex: 4×1+1+1
(Clean Deadlift + Hang Clean + High Hang Clean)
*Deadlift should be done to power position.
Hang Clean is from just above the knees.
High Hang Clean is power position or just below.
Must be squat cleans.
Work to a heavy complex

C. WOD – 3RFT:
21 Cal. Row
15 Front Squats (135,95)
9 Burpees over the rower

25 November2015 – Wednesday

A. Warmup –

B. Strength – Push Complex: 4 sets of….
2 Strict Press, 3 Push Press, 4 Push Jerks
*Rest 1min. between complexes.
Start at 50% of strict press and add 5% after each successful round

C. WOD –
500m Row
40 Mountain Climbers
30 Push Press (75,55)
20 Pullups
100 DU’s
20 Pullups
30 Push Press (75,55)
40 Mountain Climbers
500m Row

26November2015 – Thanksgiving.  Everyone have a Wonderful Thanksgiving.
CLOSED

27November2015 – Friday
CLOSED

28November2015 – Saturday – 10 AM

A. Warmup

B. WOD – Teams of 2
800 M Run
25 Pullups
50 Burpess
75 KB Swings
100 Goblet Squats
75 KB Swings
50 Burpees
25 Pullups
800 M Run