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Warm up and Stretch
STRENGTH : BENCH 5 - 5 - 5 - 3 - 3 WOD 8 Front Squat (135/95) 12 Back Squat (135/95) 400 Meter Run 4 Rounds
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Warm up and Stretch
Teach : Rowing WOD Row 3000 Meters 100 Push Ups 100 KB Swings 100 Knees to Elbows or V-ups Warm up and Stretch STRENGTH: OH Press 5 - 5 - 5 - 5 - 5 WOD - Helen 400 Meter Run 21 KB Swings (53/35) 12 Pull Ups 3 Rounds  Hey Everyone,
I meant to get this out yesterday so that you can all plan to work some Turkey off after your feasts:) Thursday 11/28 - (Thanksgiving Day) Closed Friday 11/29 - We will have only the following Group WOD's 12:00pm, 5:00pm and 6:30pm so plan to get in for one of those times. Saturday 11/30 - Regular Saturday Schedule Happy Thanksgiving Everyone. Thank you for playing a huge part in allowing Rissa and I to build this playground :) Enjoy family and being able to have some down time this week. Warm up and Stretch WOD 1600 Meter Run 30 Box Jumps (24"Box) 1200 Meter Run 30 Box Jumps (24"Box) 800 Meter Run 30 Box Jumps (24"Box) 400 Meter Run 30 Box Jumps (24"Box) 40 Minute Time Cap  Warm up and Stretch
Teach: BENCH WOD : Bench Deadlift Pull ups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Warm up and Stretch WOD - Power Cycle (Goal is to have Body Weigh on the Bar) 5 Deadlifts 5 Power Cleans 5 Push Press 5 Front Squats 5 Power Cleans 5 Rounds BONUS : 50 GHD Sit Ups  Warm up and Stretch Teach: Front Squats OH Squats WOD 9 Squats 7 Front Squats 5 OH Squats 400 Meter Run 5 Rounds  It's your last day of Fundamentals today!!!!!!!
Warm up and Stretch Dirty 30 30 Box jump, 24 inch box 30 pull-ups 30 Kettlebell swings 35lbs Walking Lunge, 30 steps 30 Knees to elbows or V-ups 30 Push press, 45 pounds 30 Back extensions 30 Wall ball shots, 20 pound ball 30 Burpees 30 Double unders or 90 Singles Post Time to Comments. Warm up and Stretch WOD: 2500 Meter ROW 75 Doubles (150 singles) 15 Weighted Pull ups (or strict with smallest band that will help you get over the bar at least once) 2 ROUNDS  |
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