Partner WOD for time:
Buy In: Lift 8,000 pounds by Ground to Overhead between you and your partner.
(complete broken up however you want – each partner does half)
70 Wall Balls
70 Toes to Bar
70 Cal Row
70 Abmat Sit ups
70 Double Unders
70 Renegade Rows
70 Burpees
70 Goblet Squats
70 KB Swings
70 Push-ups
Buy Out: 200m Sandbag run (completed together)
Schedule notes: On Thanksgiving we will have only one class, at 9am. On Friday there will be no 6am class.
A: 5-5-3-3-2-2-2 Sumo Deadlift (to heavy 2)
B: For time:
3 Rounds of:
10 Alternating DB Snatches (35/25)
5 Box Jumps
1 Cluster (135/95)
Straight into:
2 Rounds of:
200m Row
50m DB Over/Under Carry (35/25)
A. 5-min AMRAP of:
20 Mountain Climbers
15 Air Squats
5 Burpees
B.
3×3 Back Squats @ 70%
4×4 Front Squats @ 80%
5×10 Superset: Barbell row, Overhead Sit ups
A: 10-minute EMOM: 2 Hang Snatch – remain at warm-up weight all the way through and focus on catching in the bottom.
B: “Frannie”
For time:
50 Double Unders
50 Sit-ups
21 Thrusters (95/65)
21 Pull-ups
50 Double Unders
50 Sit-ups
15 Thrusters (95/65)
15 Pull-ups
50 Double Unders
50 Sit-ups
9 Thrusters (95/65)
9 Pull-ups
Open Gym 9am and 10am
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