Lots of things coming up. *Gym is closed Thanksgiving day
Bill Sheehan Turkey Sandwich 5k on Thanksgiving Morning at 8am
Field Day December 2nd, workouts and fun in the park
Holiday Party, same night, December 2nd at Escape

Warm up-

3 round
200M jog
15 Airsquats, Hold that bottom position, get stretched out for Strength work
10 Push ups

Strength
5 sets of 5 back squats. Build up, last set should be 85 to 90 of your 1 rep max

***Wods are going to be a little longer this week, Tis the season of cheat meals.

Wod
18 Minutes
20 Wall Balls
20 Double unders
200M run
2 rope climbs (sub 1 rope climb, or 5 pulls from the floor)

Be ready to rock at 10:15

Wod 1- Partner wod
10 minute Amrap
800 M run with a 45/25 pound plate, switch as needed, only one person carries at a time
Remaining time partners do max reps of wall balls switching as needed

Wod 2-
8 Minutes-
Outside
Split work however you want, 1 partner works at a time, use some strategy
2 Kb Swings
2 Burpees
100m Run
4 Kb Swings
4 Burpees
100 M run
6 Kb swings
6 Burpees
100 M run

*Go up by two reps every round 8,8,100m, 10,10,100m
Only one person runs the 100m, CAN NOT Start the Kb swings of the next round until the runner is back
**** Strategy???  How will you break your round of 12 or 14 or 16…. will one person do all the kb, the other all the burpees….. will you split it equally, its ups to you.

Wod 3-
Bike wars. Teams of 2
6 minute max cals, switch whenever you want.

8am- Turkey Sandwich 5k practice, last chance to practice with a group.
Run a mile, rest 5 mintues, run a mile, rest 5 minutes, run a mile. if you are subbing rowing.. row 1600, rest 5, row 1600, rest 5, row 1600.

9am- Get flexy

10am
Chipper- solo no partner
50 wall balls
50 pull ups
50 slam balls
50 walking lunge with slam ball
50 push ups
50 squats with slam ball
50m sled push (down and back once)
50 burpees

Warm up-
Coaches choice

Strength
Lets Front Squat
7,7,7,7,7 Build up.. go as heavy as possible on your last set

Wod-  **************Cluster reps go up every round, weight goes down******************** Get your bar and weights BEFORE the wods start. pick a slam ball you can slam 7 times fairly quickly. whats a cluster…. watch this EACH REP STARTS FROM THE GROUND Click here.
4 minute Amrap
3 Clusters 185/115
7 slam balls

Rest 2 minutes

4 minute amrap

5 clusters 135/95
7 slam balls

Rest 2 minutes

4 minute Amrap
7 clusters 95/65
7 slam balls

Warm up
800m run
50 cal bike
or 50 cal row
20 snatches with an empty bar

Strength
10 Minute Emom
3 power snatches, build up, go heavy, NO PRESS OUTS

Wod
7 Rounds for time
7 FULL Snatches (power if you cant do full, or power to OHS) 95/65
14 Pistols (20 air squats sub)
7 Hang cleans 95/65