Wednesday – 11/22/17

Holiday Hours for Thanksgiving!

Wednesday – No 7pm class tonight!
Thursday (Thanksgiving Day!) – 8:30am and 9:30am ONLY
Friday – 9:30am, 10:30am, and 4pm, 5pm class’s ONLY!
Saturday – Regular schedule resumes

Warm-Up

2 sets:
Banded Side Walks x 50’
Lateral lunge x 5-8/side
Superman Static hold x 20sec
Sandbag Squats (bearhug) x 5-8
Single Leg Glute bridge x 5-8/side
+
Back Squat warm-Up

Workout
A. Back Squat w/ pause at bottom; 3-4 reps x 5 sets
– Rest 3 minutes between sets and use that time to work front rack mobility

Choose an option below:

B1. In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans (155/105 lbs)
5 Thrusters (Same load as above)
10 Box Jump-Overs (24″/20″)
*These are meant to be sprint sets cycling the bar efficiently. Choose your weight wisely

B2. In teams of three, alternating complete rounds, complete five rounds each of:
8 MB or sandbag ground to over shoulder
10 MB or Sandbag Squats