Announcement: We will be having one class at 8:30am Thanksgiving Day.

Level 1

“Annie, are you OK?

21-15-9 Reps of

Calorie Row
Thrusters 75/55#
Medicine Ball Clean 20/14#
SDL-HP
Wall Ball 20#@10’/14#@9′
Burpees

Extra Credit:
50 GHD Hip Extensions
50 GHD Sit Ups

Post time.

Level 2

EMOM for 10 Minutes
5 Burpees
5 Thrusters 115/75# (Rx+ = 135/95#)

Rest 5 Minutes

EMOM for 10 Minutes
5 Burpees
5 Deadlifts 225/155# (Rx+ = 275/185#)

Rest 5 Minutes

EMOM for 10 Minutes
5 Burpees
5 Toes to Bar

Post Rx or not for each.

Barbell Club

EMOM for 20 Minutes
1 High Hang Snatch + 1 Hang Snatch (above the knee) *AHAP
+
4 Sets
10 Good mornings
20 GHD Sit Ups
10 Seated DB Press

Post load for snatch.