Skill: Deadlift
2-2- 2-2- 2

WOD: 12 min AMRAP
40 wall balls 20/14
30 butterfly situps
20 C2B
10 deadlifts 265/185

Score: DL weight/rounds and reps (or reps)

WOD: Every 3 minutes for 15 minutes (5 rounds)
100m run
10-8- 6-4- 2 DB Bench Press (Increase weight each round)
Rest 3 minutes
Every 3 minutes for 15 minutes (5 rounds)
100m run

A) Clean; find a heavy double (both reps within 30sec window to count
B) CF Metcon
C) 3rm weighted strict pull up

For time:
Run 800 meters
Rest 1 minute
20 Front Squats 135/95
20 T2B
40 RKBS 70/53
20 T2B
20 Front Squats 135/95
Rest 1 minute
Run 800 m

30 min cap

A) CF Metcon
B) Work on a Gymnastics weakness.

Partner WOD. All reps are to be split however unless otherwise specified.

WOD:
8 min AMRAP
10 Burpee Over Bar
10 Clean (Power or Full) 115/80
200 Run (each)
3 min rest/transition

A) CF Metcon
B) Back Squat; 5 sets of 3 @ 75% as fast as possible

Happy Thanksgiving!!

We are truly thankful for all of you. Enjoy your time with friends and family!

WOD: Deck of Card – 20 minutes
Hearts = Sit ups
Diamonds = Goblet Squats 53/35
Spades = Push ups
Clubs = KB Deadlift
Joker = Class 400m run

Score is number of cards a class gets through