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Saturday Warm Up: Coach's Choice WOD: 10 Alt Rounds: 10 Front Squats (165/105) 200m run Then each partner does 100 Sit-ups at same time  Friday Warm Up: 800m Run Strength: 4 Rounds: 10 DB Bench Press 10 Bent Over Double DB Row WOD: 3 Rounds: 35/30 cal Row 20 Jumping Lunges (10 per leg) 10 Renegade Rows (50/35)  Thursday Warm Up: 7 min: Down and Back Jog High Knees Butt Kicks Marching Soldier Duck Walk Broad Jumps 3 Rounds (NFT): 7 Weighted Good Mornings 7 Jump Squats Min 0-5: Build to Max Clean and Jerk (any style) 1 min Rest/ Transition Min 6-9: Max Power Clean and Jerks (155/105) Min 9-14: Find Max Clean and Jerk  Wednesday Warm Up: 400m Run Then 3 Rounds: 5 Kipping Swings 5 Scap Pull-ups Strength: 12 min EMOM: Min 1: 2-3 Pull-up Negatives Min 2: :20-:30 Hold at top of dip Min 3: :30 Russian Twists WOD: 10 min AMRAP: 5 Muscle Ups/10 Pull-ups 10 Plank Transitions 200 ft Shuttle Run (50 ft split)  Tuesday Warm Up: 7 min: 100m Run 5 Muscle Snatch 5 Burpees 5 Box Jumps Strength: 5x3 (building) Hang Power Snatch WOD: 16 min AMRAP: 8 Burpee Box Overs (24/20) 8 Hang Power Snatch (95/65) 8 Thrusters  Monday Warm Up: 4 Rounds: :30 DUs 50 ft Bear Crawl 10 Banded Side Steps 10 Banded Good Mornings Strength: 10 min EMOM: Min 1: 5-7 Strict HSPU Min 2: :30 Hollow Body Hold 3 Rounds: 50 Double Unders 20 Deadlifts (225/155) 400m Run  Saturday Warm Up: Coach's Choice WOD: Teams of 2 (switch every 10 reps): 50 S2OH (115/75) 50 Bar Facing Burpees 40/40, 30/30, 20/20, 10/10 *20 min Cap  Thanksgiving Day Schedule: Uptown 8:00-9:00 Class WOD Mid City 9:00-11:00 Open Gym 9:30-10:30 Class WOD Downtown 10:00-11:00 Class WOD There will be no 5:30 or 6:30am classes on Friday. There will be Open Gym at Mid City from 7:30-9:30.  There are no 5:30 or 6:30am classes on Friday. There will be Open Gym at Mid City from 7:30-9:30. Friday Warm Up: 3 Rounds: 10 cal Row 10 Banded Pull Aparts 5 Push-ups 10 Box Jumps Strength: 3-4 Rounds: 8 Bench Press 8 DB Torso Rows, each arm WOD: 12 min 3 Rounds: 30 Wall Balls 20 Box Jumps Then max cal Row with remaining time  |
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