Announcement:
Thanksgiving Schedule:
Wednesday: No 6:30PM Class
Thursday to Sunday: Open Gym 9AM-12PM
We will have “HERO WODs” posted for the 4-Day weekend
Warm-up:
Coaches Choice
Prep:
Power Snatch
Build to each of your workout weights (3-4reps)
Workout:
AMRAP 4min
27/21 Cal Row
21 Power Snatch
21 Bar Facing Burpees
Rest 4min
AMRAP 4min
21/15 Cal Row
15 Power Snatch
15 Bar Facing Burpees
Rest 4min
AMRAP 4min
15/9 Cal Row
9 Power Snatch
9 Bar Facing Burpees
**Increase weight each AMRAP**
Rx’d:
1st AMRAP: 75#/55#
2nd AMRAP: 95#/65#
3rd AMRAP: 115#/85#
Rx’d+:
Equal Cal Bike
1st AMRAP: 95#/65#
2nd AMRAP: 115#/85#
3rd AMRAP: 135#/95#