11/24 Thanksgiving WOD @ 9am!
11/25 Friday Open Gym 8-11am – WOD at 8:15am or do your own thing:)
11/26 Regularly Scheduled Open Gym Saturday 8-9am
**All other classes on Thursday and Friday will be cancelled.
WARMUP
10 min AMRAP
1 min cardio
10 lunges
10 ring rows
10 DB press
10 DB bent rows
Then…
3 min Coach’s Choice mobility
STRENGTH
Strict Press
5-3-1-3-5 @ 65-75-85-75-65%
Strict Pull-ups
4×3-10
WOD
AMRAP 12 min
1 Rope Climb (Fit 3 pull-ups or 6 low ring rows)
6 Alt Pistol Squats (Fit Pistols to a box/bench)
9 Cal Bike
OPTIONAL POST WOD
Midline:
2-3 Rounds for Quality
50′ Suitcase Carry (right)
10 Paloff Press (right)
:45 sec Plank
50′ Suitcase Carry (left)
10 Paloff Press (Left)
CrossFit Reserve 