Reminder:  There will only be an 8:30 workout tomorrow, Thanksgiving Day.  Classes will resume at their regularly scheduled time Friday at 7:00 Open Gym.

 

Level 1

E4M for 36 minutes
1st 4 minutes:  12 Thrusters  75#/55# + 12 Pull Ups
+ 6 Thrusters + 6 Pull Ups
2nd 4 minutes:   500m Row + 20/12 Push Ups
3rd 4 minutes:  600m Run
Pot Rx or cycles completed.

 

Level 2

3 Rounds
750m Row
35 Double Unders
15 GHD Sit Ups
20 KB Front Rack Step Ups 2@35#/26#  20″/16″
15 KB Push Jerks
15 Pull Ups
Post time.

 

“Weight Vest Wednesday”
20#/14#

3 Rounds
800m Run
10 Reps of Plate Complex
1 Plate Clean and Press  35#/25#
1 Overhead Plate Lunge Right Leg
1 Overhead Plate Lunge Left Leg
1 Plate Burpee = 1 Rep
10 Pull Ups
10 Box Jumps  20″
Post time.