Wednesday, November 18, 2015

Holiday Schedule for Thanksgiving week
Monday-Wednesday regular classes:
Thanksgiving Day CLOSED (we will have one WOD at 8am)
Friday CLOSED we will have an Open Gym from 9am-11am (come make up a missed wod, work on skills, row, or we will have WOD that you can do!)
Saturday regular classes

With a continuously running 20 min clock:
Every 2:00 for 5 Rounds:
2 Muscle snatch + 2 OHS 75/55 (L2 55/35, L1 35/15)
EMOM 10 min:
10 Burpee Box Jumps 24/20 (L2 20/16, L1 16/12)

When the Snatch complex is complete, athletes go directly into the burpee EMOM. If athlete cannot complete 10 burpee box jumps within the minute, decrease reps. RX is box jumps, L2 or L1 can do step ups.


  1. RX on the first EMOM and 10 burpees for the first 6 rounds, 9 for the remaining 4. I was a little aggressive in the beginning because I wanted rest. Bit me in the butt later.

    1. Carmen taught me a saying for this, as I'm often guilty of it too. I would tell you, but it's for mature audiences only.

      Tough WOD. I was able to complete it (barely), but I set an all time low for penalty burpees afterwards at 5. That's how tired I was!

  2. A) check
    B) check (first 50 = box jumps/ second 50 = box step ups)

  3. Great workout this morning!!

    A) 25#
    B) 10,10,8,8,8,8,8,8,10,9

    Make it a GREAT day!!