Jamie showing the kids how it’s done


WOD
A. Tabata – alternating each round
– Handstand hold
– Pull ups hold (ring row hold)
B. AMRAP in 7 minutes
– 10 KB snatch – 5 each (44,26)
– 10 Lunges – 5 each (with weight)
– 10 Toes to bar
* rest 3 minutes
C. AMRAP in 7 minutes
– 10 KB cleans – 5 each (44,26)
– 10 KB OH squat – 5 each
– 10 weighted sit up


4pm Kettlebell

“Walk with Jamie”
60 seconds of work then 60 seconds of carry
1-arm swing right
Farmers carry
1-arm swing left
Farmers carry
Clean press right
Rack carry
Clean press left
Rack carry
Squat press right
OH carry
Squat press left
OH carry
Snatch right
Rack carry
Snatch left
Rack carry
Two-hand swing
Goblet carry

Oly and Open Gym at 6pm

Thanksgiving Thursday: Only one WOD at 9am!