Monday 11.21.22

*** Thanksgiving Week Hours ***

Mon/Tues – normal hours
Wed – 5:30am, 11:30am, 4:30 & 5:30pm
Thanksgiving – 1 class at 9am
Friday – 11:30am, 4:30 & 5:30pm
Saturday – 9:30am
Sunday – rest day, no class
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Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds:
15 Calorie Row
15 Superman
15 KB Sumo Deadlift

GET FIT Min (20-35)

For Time:
“DT”
5 Rounds
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Push Jerk 155/105
*12 Min Cap

GET STRONG (Min 40-55)

Deadlift
Every 2:30 for 15:00:
5 Reps

COMPETITORS EXTRA

4 Rds:
4:00 Max Calorie Ski
4:00 Max Ring Muscle Ups
*Mins per Rd decrease each rd as follows – 3:00/3:00, 2:00/2:00, 1:00/1:00
Two scores: total Calories and total Muscle Ups

ATHLETES NOTE:
It’s tempting to go really fast in the first two to three rounds, but if your heart rate gets out of control, the final 2 rounds will be that much harder…