111922

Thanksgiving Schedule:
Wednesday- Last class of the day at 9am. Open gym at 12:30pm and 6pm
Thursday- No classes.
Friday- Classes at 8 & 9am. Open gym at 12:30pm and 6pm.

Warm-up:
10 Leg swing
10 Bootstrapper
5 Up down dog
14 Fire hydrant
16 Single leg v-up
10 Superman
10 Air squat
5 Lat pull
4 Knee raise
4 Single leg T2B
2-5 T2B
10 Reverse lunge w/ empty BB
10 Top down deadlift
6 Spiderman lunge
10 Hang power clean
20 Mountain climber
5 Burpee

WOD:
A) Every 2 minutes for 10 minutes (5 sets)
2 Pause Back Squat (2 second pause at bottom)
Spend 4 minutes warming up to starting load. Increase load for sets 1-3, then maintain same load for sets 4 & 5.
Compare to 092122.

B) Against a 4 min running clock:
20 Front rack reverse lunge (115/80#, scale as needed)
20 T2B (knee raise)
AMREP hang clean in remainder of time

2 minute rest

Against a 4 min running clock:
20 Lunge
20 Hang power clean
AMREP T2B in remainder of time

2 minute rest

Against a 4 min running clock:
20 T2B
20 Hang power clean
AMREP lunge in remainder of time

Mobility:
1:00 Frog
1:00 Pigeon