Aloha! We will be doing the WOD and Deadlift STRENGTH in class today. Other pieces can be done during open gym.

Holiday Schedule: Thursday, November 25th – Regular Morning Hours – 6am-10am Open Gym. 8am Class only! Closed for PM class and open gym.

Regular Hours resume on Friday, November 26th


#turkey and dressing

5 sets (1 Set every 3 Minutes)

100 Double Unders (150 Singles) 12/9 Cal Ski

30 Push Ups *Scale to 20 or 15 reps. Can do elevated Pushups as well

Competitor Target Time each set: 1 minute 30 seconds to 1 Minute 45 seconds

Time Cap each set: 2 minutes….ish


#squat cleans

3 Squat Cleans x 2 sets
2 Squat Cleans x 3 sets

* Weight ranges anywhere from 55-65% of 1RM Clean
* Complete sets in ” Touch and Go “.

#clean pulls

3 Clean Pull x 3 sets (75% of 1RM Clean) Clean Pull


3 Deadlift x 3 sets @65% of 1RM Deadlift

* Rest as needed between sets *


Strict Pullups 5 sets of 6 reps

Reverse Grip Lat Pulldown 4 sets of 10

Bent Over Barbell Rows 4 sets of 10

Supported Single Arm Tempo Row – 2 seconds to lower, 1 sec pause at top 4 sets of 10 (side)

Standing Alternating DB Curl + Single DB Double Head Curl 3 sets: 10 alternating (each side) + 10 double head curl

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