Warm-Up: 200-meter run, 10 perfect squats, 10 push-ups

Focus:  Kettlebell swings – focus on maintaining a flat back throughout movement

WOD:

– 8:00 AMRAP
10 dumbbell push presses

A) Back Squat 3RM

B) CF Metcon

C) 5rds; 30sec hold at top of pull up, 15 Hollow Rocks every time you get down

Warm up: freeze tag

Skill: review wod movements

Wod:

In teams of 3, one athlete at a time complete:

900m run- each athlete runs 200m

75yd plate push- each athlete does 1 length of the turf

50 Box jumps

In teams of 3, one athlete working at a time (except for run – done together). Done in any order, but must complete one station before moving to next.

2000m Row-laids! I need Row-laids for this heartburn!

Skill: 10 min EMOM: Hang clean - 1 rep @ 80% of 1RM

WOD:

Three rounds*

10 Hang power cleans 135/95

10 burpees

75 DUs

Two rounds

10 Hang power cleans 135/95

10 burpees

A) CF Metcon

B) Light weight technique work on either the Snatch, or the Clean

A) Hang Clean (anywhere above knee) + full Clean. Spend 12 min finding your heaviest complex for the day

B) CF Metcon

C) 10min clock. 3 c2b, 200m run, 6 c2b, 200m run, 9 c2b, 200m run etc

Rest or...

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

**REMINDER** We will be closed Thanksgiving 11/27. There will only be TWO classes at 9 am and 6:30 pm on Friday 11/28.

Skill: TGUs. Get athletes comfortable with the movement and find a challenging weight for the WOD.

WOD: