11.19.2018

Thanksgiving Week Schedule:
Monday-Wednesday normal hours
Thursday and Friday 7,8, and 9 AM ONLY
Saturday normal hours 8,9 with 10 AM Open Gym

SWOD
Stamina Squat
Alternating “On the Minute” x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

*Both* lifts are performed with the same load:
64% of our estimated 1RM Front squat.

This is the fourth iteration, increasing by 3% from last week.

WOD
“Bane”
(20 Minute Time Cap)
For Time:
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of “Macho Man” @ 155/105

1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Jerks

10:30 AM Bootcamp
3 rounds for time (30 minute cap)
10 DB shoulder press
10 DB bent over rows
10 DB thrusters
10 DB alt lunge
10 goblet squats
10 glute raises
10 DB plank rows
10 push-ups
10 V-ups

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