112222

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
4 Inchworm lunge
10 Wall squat
15/10 Cal Row
5 Up down dog
10 Superman
5 Rack delivery
5 Tall muscle clean
5 Muscle clean
3 DSC
5 Top down deadlift
5 Front squat
5 Hang power clean

WOD

A) Front Squat
3-3-3-3-3
* 12 Minute to build to a heavy set of 3.

B) For time:
21-15-9
Hang Power Clean (Rx-135/95, Scale I-115/80, Scale II-95/65, Scale III-75/50, if 135/95 if less than 60% of your 1RM, scale up to 155/105)
Row Calorie
*10 minute cap.

Mobility:
1:00 Lizard
:30 Straddle (L/R/M)