Wednesday 11/23/16


Thanksgiving Week Schedule!

Thursday, 11/24 (Thanksgiving): 9:30AM WOD ONLY

Friday, 11/25: 9:00AM and 4:30PM WODs
Saturday, 11/26: Normal schedule (8:00AM and 9:00AM WODs)
Sunday, 11/27: No Yoga; Open Gym will be held 11:00AM-12:30PM



Shoulder Press (7 x 3 @ 70%)

Alternative: 7×3 (same rep scheme), at SAME weight as heaviest previous 5×5


2 x 4:00 AMRAPs for Max DUs/SUs, where in each round the BB Complex is as follows:

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks


0:00-4:00 — ROUND 1
3 Rounds of BB Complex (Rx = 95/65)
then, Max DUs in remaining time

4:00-8:00 — REST

8:00-12:00 — ROUND 2
2 Rounds of BB Complex (Rx = 135/95)
then, Max DUs in remaining time

Record total # DUs completed in each round. Scaling to SUs is OK today if it will keep you moving! If you fail to complete the barbell complex in either set, your score is 0 for that round. Reduce barbell weight as appropriate to prevent this from happening!


Banded Shoulder Distraction, 2 mins/side

Categories: WOD

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