Wednesday 11/27/2024

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Strength 
Deadlift 1x1
Build up to a Heavy Deadlift
12-15 minutes

WOD
“Gobble ‘til you wobble”
5 sets: (Every 5:00)
12/10 Calorie Row
15 Thrusters 45#/35#
12/10 Calorie Row
10 Burpee over Rower
*Score is total time of all 5 sets

Tuesday 11/26/2024

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Strength 
Push Jerk 1x1
Build up to a Heavy Push Jerk
12-15 minutes

WOD
“The best attitude is gratitude”
3 sets:
4:00 AMRAP
3 Box Jumps 30"/24"
6/5 Calorie Bike
1 Power Snatch 135#/95#
-rest 2:00 between sets-
At the start of each new AMRAP, start at the top with 3 Box

Monday 11/25/2024

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Strength 
Back Squat 1x1
Build up to a Heavy Back Squat
12-15 minutes

WOD
"“Grateful. Thankful. Blessed”"
Every 3:00 (5 sets)
75 Double Unders
10 Bench Press 135#/95#
*Score is total time of all 5 sets