WORKOUT OF THE DAY, NOVEMBER 24TH 2021

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

WOD:

#power up

AMRAP 11

8 Burpee Box Jumps (24/20)

8 Power Cleans (135/95lbs) *Scale to 115/75lbs

Increase Power Clean reps by 2 per round

8/8, 8/10, 8/12, etc

At the 15:00

15 Burpee Box Jumps

25 Power Cleans

STRENGTH:

#front squat

3 Front Rack Box Squat x 4 sets *No higher than 80% of 1RM

CASHOUT:

2-3 Sets


Single Arm Kettlebell Front Rack Wall Sit: 30 seconds each side


60 Second Plank *Add weight if desired


Single Arm Dumbbell OH Hold Walking Lunges 20 steps (10/10)

Single Arm KB Front Rack Wall Sit
Weighted Plank
Single Arm Overhead Dumbbell Walking Lunge

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