Please not our holiday hours this week!
Monday – Wednesday
Normal Hours
Thursday (Thanksgiving)
8am & 10am Class Only
*No open gym.
Friday
8am & 10am Class
*Open until 12pm
WARM UP:
400 M. Run or Row
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Inch Worms
Then:
Hip Mobility
LIFT: (Max Strength Test)
Work to a new 1RM Front Squat
*Rep example: 3,3,3,2,2,1,1,1 or 10 x 1
WOD: (Work Capacity Test)
“SKELETOR”
E3MOM… (Until Failure)
15/12 Cal. Row
20 Thrusters (45/35) (35/25) (25/15)
10 Burpee’s
*Stop at 10 Rounds.
POST WOD:
Roll & Stretch
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