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Monday, November 22, 2021

Thanksgiving week schedule

Wednesday

No 6:30pm class

Thursday

Happy Thanksgiving

Closed

Friday

8:30 & 9:30am classes only

Saturday

8:30 & 9:30am



Monday

A. Squat Clean death by @ 135#/95#

Capping @ 10 rounds

B. 10 minute AMRAP

1-2-3-4-5...

Wall walk

2-4-6-8-10...

Single arm DB devil press @ 50#/35#

3-6-9-12-15...

Box-jumps 24"/20"

Masters

A1. Barbell strict press from rack x 8

A2. DB bent over row @ 30X1 x 10

X 4 sets

B. AMRAP 12 min

6-9-12-15-18-…..continue to add 3 reps each round

Wall ball

Kettlebell swings

Row 150m after each set

Extra credit:

3 sets:

DB bent over fly x 12

Banded tricep pushdowns x 30

Ring FLR x 30-45sec

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