WOD

Happy Thanksgiving!! We Give Thanks for Every one of you- Enjoy this special Day

BOX CLOSES AT 1:00
Tabata (:20 work/:10 rest, 8 rotations at each move)
WallBall (20/14)
Box Jump (24/20)
SlamBall (30/20)
Shuttle Run (10 M out & back then 20 M out & back)

A. Work up to heavy HPC
B. 4 Rounds for time:
500 Meter Row
20 Burpees (6″ above reach)
10 Hang Power Clean (M-155/135/115/95, W-105/95/75/65)
2:00 REST

A. Strength: 3 – 3 – 3 Press then, 5 – 5 – 5 Push Press
B. 9:00 AMRAP
9 Front Squat (75/55)
7 T2B
C. 100 Crunches for time

25:00 Crossfit Baseball – teams of 2
Hit: 25 meter sled push
1st: 10 K2E on gound
2nd: 20 Killer Rope Jumps
3rd: 6 DB Snatch (3/3-70/50#)
Home: 5 Burpees
*BENCH: either hold plank, bottom of squat or jumping jack

A. 6:00 EMOM – 1 Deadlift, :10 to extention (70% 1RM +/-)
B. 15:00 Cap
*WOD starts with a 1000 Meter Row, in time remaining:
AMRAP of 5 Deadlift (Athlete Choice) & 15 WB (20/14)
*score weights and rounds

A. Work up to heavy Jerk Weight for day
B. 10-9-8-7-6-5-4-3-2-1 Push Jerk (M-155/135/115/95,W-105/95/75/65)
*in between each round: 5 T2B and 10 Bar Jumps (r+l=1)
C. 500 Meter Row Cool down

A. Strength: 5 Sets of Back Squat :05 down/:05 up + 2 Regular
B. For Time:
150 KB Swings (24/16 kg)
*Starting with and EMOM – 10 Goblet Squats
REST as needed, then:
C. 5:00 TGU – as many reps as possible