Holiday schedule: 11-27 closed, 11-28 10am only.
Warm Up: 5 min foam roll, 5 minute row, 30 push ups
Strength and Skill: back squat 3-3-3
WOD
Fran
21-15-09
Thrusters 95/65
Pull ups
Cool down: stretch
Warm up: 5 minute foam roller, 25 PVC overhead squats, 25 PVC deadlifts, 25 PVC Snatch landings
Strength and Skill: snatch 1-1-1-1-1
WOD
21-15-9 reps for time of:
Toes-to-bars
75/115-lb. snatches
Warm up: 5 minute foam roller, 3 min jump rope, 2 min of flutter kicks, 1 min burpees
Strength and Skill: split Jerk 1-1-1-1-1
WOD
400m run
3 min rest
800 min run
3 min rest
1200 m run
3 min rest
1 min run
Start a clock the end time includes the rest periods.