Warmup:  ROM drills, Burgener Warmup, 10 Snatch Pull with bar Strength:  Snatch, deload Work: 5/5/5 @ 40/50/60% 1RM WOD:  4 Rounds for time: 500m Row 20 front rack lunge steps (advanced 95/65#, beginners 65/45#) Cooldown:  100 4-ct mountain climbers, roll out and stretch

Warmup: ROM drills, Junkyard dog, Burgener Warmup, Snatch Skills Transfer Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 20 min AMRAP 5 Snatch Pull (85/55#) 15 Hand release push ups 25 Squats Cool down: banded shoulder strengtheners, roll out & stretch

Warmup: ROM drills, Junkyard dog, Burgener Warmup, Snatch Skills Transfer Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1RM WOD: 20 min AMRAP 200m run 5 Snatch (85/55#) Cool down: banded shoulder strengtheners, roll out & stretch

**No Wed evening classes this week. There WILL be a Thanksgiving WOD at 9:30 on Thursday! Warmup: ROM Drills, Snatch Skills Transfer drills with PVC Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: “Cindy” AMRAP in 20 mins of 5 Pullups 10 Push ups 15 Squats Cooldown: pigeon stretch, more »

Get Tanked will be here today! Remember to not eat for 2 hours prior, bring a swimsuit and towel. Test will only take a few minutes. It’s still not too late to get tested, just show up between 4:30 and 7 and we’ll fit you in, bring a friend too if you wish.. Warmup: Burgener more »

Warmup: ROM Drills Burgener Warmup Junkyard Dog Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 21-15-9 Overhead Squats Overhead Floor Wipers OHS – Get bar from ground to OH, perform designated # of OH Squats. Increase weight as reps decrease. OHFW – lay on back on the floor, press more »

Warmup: ROM drills; Burgener warmup; junkyard dog Strength: Snatch WU: 5/5/3@40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% WOD: 500m row 21-15-9 Sumo Deadlift High Pulls Ring dips 500m row