Monday Nov 23rd WOD

Thanksgiving Day and Black Friday Schedule Update: Thanksgiving Day: 6:30am, 8am and 9am ONLY Black Friday: 9:30am, 10:30am CONDITIONING CLASS, 4:30pm, 5:30pm Saturday: 8am open Gym, 9am, 10am Self Defense Seminar

Strength:

1a) Clean and Jerk Complex (15min to work up to a heavy complex)

-Power Clean (pause 1 inch of the ground)

-Hang Squat Clean (only if ready)

-Split Jerk

2a) Find 1RM Front Squat (15 min)

Beginners find 5RM

2b) Single Leg Dead Lift (SLDL)

5X8

Conditioning

30-20-10

Wall Balls

Box Jumps