For time:
Run 800 meters
Rest 1 minute
20 Front Squats 135/95
20 T2B
40 RKBS 70/53
20 T2B
20 Front Squats 135/95
Rest 1 minute
Run 800 m

30 min cap

A) CF Metcon
B) Work on a Gymnastics weakness.

Partner WOD. All reps are to be split however unless otherwise specified.

WOD:
8 min AMRAP
10 Burpee Over Bar
10 Clean (Power or Full) 115/80
200 Run (each)
3 min rest/transition

A) CF Metcon
B) Back Squat; 5 sets of 3 @ 75% as fast as possible

Happy Thanksgiving!!

We are truly thankful for all of you. Enjoy your time with friends and family!

WOD: Deck of Card – 20 minutes
Hearts = Sit ups
Diamonds = Goblet Squats 53/35
Spades = Push ups
Clubs = KB Deadlift
Joker = Class 400m run

Score is number of cards a class gets through

“Lynne”
WOD: Five rounds for max reps of:
Body weight bench press
Pull-ups
**THIS IS NOT FOR TIME**

Score: Total Reps

A) CF Metcon
B) 5 sets of max reps HSPU, if you are over 10 per set, add a deficit

A) Power Snatch; E90sec x 7rds; 3reps @ 75% of 1RM PS
B) CF Metcon
C) Deadlift, pull a heavy single (not a one 1RM effort)