Monday 161121

Holiday Hours:
Thursday, Thanksgiving Turkey Burner WOD at 7a ad 9a
Friday Class times:
730a
9a
10a
415p
515p
Dynamic Warm-Up – Mobility
Prepare to for..
Strength:
Find today’s 1RM Clean Complex. Without dropping the bar, perform:
1 Power Clean, 1 Push Jerk, 1 Front Squat, 1Hang Squat Clean, 1 Split Jerk

WOD: 
Complete as many rounds as possible in 15 minutes of:
4 Push Press 80% Body weight 65%-50%-35%
6 Turkish get-ups  green/blue, blue/yellow, yellow/orange
8 Ring push-ups / Progression
*Scale weight and movement accordingly to maintain intensity with good mechanics during  15min amrap.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
Reload reset week 

Just Work
3 Rounds For Time:
60/45 Calorie Row
Rest 3:00
Score is total time rowed

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