Workout of the Day

Bench Press

10 Minute EMOM

3 Reps AHAP

12 Minute AMRAP

6 RMU

12 Burpees Over Rower

500/400m Row

“””Black Friday”””

With A Partner

200 Box Jump Overs 24/20

150 Wall Balls 20/14

100 GTOH 100/70

75 Lateral Burpees Over Bar

50 Pull Ups

You can partition this or split reps how ever you want

Happy Thanksgiving!

From our fit family to yours – we hope you have a wonderful Thanksgiving!

Please join us at 8am for a special Thanksgiving community WOD!  

Bring your friends and family!

Back Rack Reverse Lunges

4×12 (6 each) Alternating Steps

Aim to go heavier than last week

12-9-6-9-12

Deadlift 225/155

24-18-12-18-24

Cal Bike

Pull Ups

Pre-Test

Max Unbroken Strict Pull Ups

or

Max Unbroken Inverted Row

Then

24 Minute EMOM

50% of Max Number Above (strict)

10 DB Hammer Curls

1 Minute Row

Rest

Front Squats

1×4 @80%

1×3 @84%

1×2 @88%

2×1 @92%

4 RFT

“12 Burpee to 6″” Target ”

7 TTB

2 Squat Cleans 185/135

25 Minute EMOM

:40 on

:20 off

Cal Bike

Wall Ball Russian Twists

Cal Row

Box Step Ups 24/20

Push Ups

Mankato Spice

40 Wall Balls 20/14

21 Deadlifts 225/155

“21 Burpee To Plate (2″”)”

30 Wall Balls

15 Deadlifts

15 Burpee to Plate

20 Wall Balls

9 Deadlifts

9 Burpee to Plate

Push Press

In 5 Sets Build to a Heavy 3 Reps

Rest 1:30 Between

5 RFT

9 Bar Facing Burpees

6 Clean and Jerks 135/95

3 BMU

Partner WOD

8000m Row

Alternate Every 1000m

Resting Partner Completes

25 Wall Ball Sit Ups 20/14

15 Inverted Row

Rests Remaining Time