ASHLEY, MARY, TAMI, and ALLIE
WARM-UP:
10 Shuttle Runs, followed by
3 Rounds of 10 POF Squat,5 Burpee on Plate
Dynamic Stretch
STRENGTH:
Push Press Wave
5/50 3/55 1/60
5/55 3/60 1/70
5/60 3/70 1/75
Rest for a minute, then Push Press 1/75 and static hold overhead for max time.
WOD: SNOWMAN
For Time:
Buy in – 50 Double Unders 2/1
Then 10-9-8-7-6-5-4-3-2-1 Reps of
Slamball 40/30
T2B
HR Push-ups
Cash out – 50 Double Unders 2/1
ICING:
Sign-up for “SECRET SANTA”.
Muscle-up Progressions
Schedule Changes for Thanksgiving Week:
Monday – Wednesday: Normal Hours of Operation
Thanksgiving Day: One Class Only…..8:00 AM.
Friday: 7am, 8:15am, 4:30pm and 5:30pm