1000 M Row
50 Shoulder Press 95/65
100 Double Unders
1000 M Row
50 Dips
100 Double Unders 
1000 M Row
50 Push Ups
100 Double Unders 

STRENGTH

Front Squat
15 Min To Establish 5 Rep Max

METCON

18 Min AMRAP
10/8 Cal Ski Erg
10 Wallballs 
10 Knees to Elbow

PARTNER WOD
50 Burpee Pull Ups
50 Ground To Overhead 135/95
50 Box Overs
50 Toes to Ring
50 Cal Assault Bike

STRENGTH

Bench Press
Work Up To a Heavy Set of 5 then
5×5 at the same weight

METCON
2 Rounds
1000 M Bike Erg
100 Ft Farmer Carry 53/35
2000 M Row
200 Ft Farmer Carry 53/35

!!THANKSGIVING SCHEDULE UPDATE!!

8:00 AND 9:00 AM ONLY

EARN YOUR TURKEY WOD

100 Sit Ups
100 DB Hang Power Snatch 50/35
100 Lunges 
100 Pull Ups
100 V-Ups
100 Hang Power Cleans 95/65
100 Box Jumps
100 Shoulder to Overhead 95/65
100 Russian KB Swings 53/35
100 Air Squats

*Partition As Desired 

**NO, THIS IS NOT A PARTNER WOD

***WOD IS ADJUSTABLE TO ANY FITNESS LEVEL + OPTION TO MAKE IT A PARTNER WOD!

– REMINDER – THANKSGIVING DAY WILL JUST BE 9:00 AM – BRING A FRIEND!!! –

IT’S GONNA BE NASTY….

YOU’RE WELCOME.

4 Rounds
Each For Time
250 M Row
2 x 50 FT Shuttle Run
50 Double Unders