9am Thanksgiving “Fight Gone Bad”
**Schedule for Today**
8am – MOVE 45
9am – Group Class
10am-12pm – Open Gym
12pm – Group Class
Strength
Tempo Deadlift (5 seconds up, 5 seconds down)
* 15 minutes to build to a moderate single.
WOD
“Steam Roller”
For Time:
25/18 Calorie Assault Bike, 25 Sit-ups, 2 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 4 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 6 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 8 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 10 Deadlifts
Barbell: (275/185#)
* Post time to the whiteboard.
MOVE 45
Alternating On the Minute x 10:
Minute 1: Bike
Minute 2: Shuttle Runs
Rest 3 Minutes…
10 minute AMRAP:
10 Plate Ground to Overhead
10 Half Burpees to Plate
20 Russian Twists
After Party
1. Tempo Front Squat
9 minute EMOM:
1 Tempo Front Squat
Tempo:
5 Seconds Down
2 Seconds Pause
Aggressively Stand
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%
