Amy
**Thanksgiving Week Hours**
Thursday: 7am and 9am “Fight Gone Bad”
Friday: 8am MOVE 45, 9am Group Class, 10am-12pm Open Gym, 12pm Group Class
Strength
3-Position Power Snatch (high hang/low hang/floor)
* 15 minutes to build to a heavy set.
WOD
“Power Wheels”
3 minute AMRAP:
9/6 Calorie Assault Bike
12 Power Snatches (95/65#)
Rest 3 Minutes…
3 minute AMRAP:
9/6 Calorie Assault Bike
8 Power Snatches (115/75#)
Rest 3 Minutes…
3 minute AMRAP:
9/6 Calorie Assault Bike
4 Power Snatches (135/95#)
* Post rounds and reps completed for each AMRAP separately to the whiteboard.
MOVE 45
25 Minutes to Complete…
3 Rounds:
20 Calf Raises
15 DB Stiff Legged Deadlifts
* Deadlifts should be slow and controlled on the way down, explode on the way up.
Rest 2 Minutes…
AMRAP:
40 Jump Rope
20 DB Reverse Lunges
10 Reverse Crunches
20 DB Push Press
40 High Knees
After Party
1. Barbell Bench Press
Build to a Heavy Set of 5
