Social WOD tonight! Be sure to pop in for a fun pre turkey WOD! We will have our regular 10:00 class on Saturday and a Hero WOD on Monday at 10:00. All other Monday classes will be cancelled.
Prep
Posterior chain floss 2min per side
10 min AMRAP
200m run - easy first 100m, pick it up for the second 100m
5 plyo squats
5 Hollow rocks
5 good mornings with empty bar
Burgner warm up
3 Postion cleans
Strength
Power Cleans 5x3
Max chin ups x 3
Conditioning
5 RFT
10 WBS
100m Sprint
Rest 1 min
Recovery
Row 500m at an easy pace
Group stretch
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