Wednesday 11/25

No 6:30pm and 7:30pm classes today

Closed Thanksgiving Day

Friday only 9am and 11am classes 

Fitness 

Strength

E2MOM x 16 minutes (8 sets) 

Hang Squat clean + front squat - first 6 sets 

Last 2 sets: 

Hang Squat Clean 

* Goal is to gradually increase weight with good form, ending with a challenging weight 

Wod

12 minute amrap 

12 front squats (95/55) 

12 burped box step up (20/18)

Performance

Strength

E2MOM x 16 minutes (8 sets) 

2 TNG Squat Clean (first 6 sets starting at 70% and increasing until 90%)

Last 2 sets:

1 squat clean increasing from 90% 

Wod

12 minute amrap 

12 Front Squats (135/85)

12 burpee pull ups 

Zone

Skill 

E2MOM x 16 minute (8 sets) 

5 DB manmakers  

Wod

12 minute amrap 

12 goblet squats  

12 burpee step ups