The 7am Thanksgiving ‘Fight Gone Bad’ Crew.
**Friday Class Schedule**
7am Group Class
9am Group Class
10am Open Gym
11am Group Class
Strength
Deadlift (Heavy 6-4-2)
* 15 minutes to build to heavy set of 6, 4, and 2 reps.
WOD
“Smooth Criminal”
15min AMRAP:
60 Double Unders (120 Singles)
30 Wallballs (20/14#)
15 Deadlifts (245/165#)
* Post rounds and reps completed to the whiteboard.
Accessory Work
1. Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
* Barbell loaded at 76% of 1RM front squat for both lifts.
2. Deadlift
3×3 at 74%
3×3 at 79%
3×3 at 84%
