Warm up-
Bike 20 cals
50 Doulbes or attempts
Then 3 rounds10 PVC overhead squats
10 pass through
Grab your bar and practice the strength with an empty bar for 10 minutes.

Strength:
Find One Rep Max of the following complex (this will take at least 15 minutes.. dont rush this!)
One Hang Snatch
One overhead squat

wod
21-15-9
KB Swings
Burpees 50 double unders between rounds.

Warm up 2 Rounds
20 perfect air squats
10 Hand Release push ups
20 pass throughs
20 Double unders or attempts (were going to practice doubles in the warm up for two weeks… I have ropes available to buy)

Strength:
Back Squat- 5,5,5,3,3,3- Heavy- next week all 3’s week after is 1 rep max, week after is deload– back to 10’s

Wod
5 rounds for time
10 Thrusters 95/65
10 Chest to bar
200m run

No Classes Today- Rest up- Next week is going to be tough… pre-Thanksgiving workouts will be nice and long.

Anniversary party tonight!!! BE there. Escape Brewing.

NO CLASS ON SUNDAY!

Endurance

400m,400m, 800m, 800m, 800m, 800m, 400m, 400m

Rest 1 minute between 400’s and 3 minutes between 800’s

Mobility at 9

Bootcamp at 10

Remember our Anniversary party is Saturday!! Strength: back squat 5-5-5-5-5. WOD: 5 rounds: 9 Sumo deadlift high pull, 9 snatches, 9 handstand pushups. Then: 25 tire flips cash out.