**Thanksgiving Schedule:
Thursday (Thanksgiving) – One Workout Only: 9am!
Friday (Black Friday) – 7am Sweat Sessions, 8am-10am Open Gym
Saturday – Normal Schedule: 8am Barbell Class & 9am Group Metcon
Sunday – 10:30am Sweat Sessions
Pre-Wod
Dynamic Group Warm-Up
10 PVC Passthrough
Peanut/Cookie (4 Min)
Lacrosse Ball Scaps (2 min/side)
2 Rounds:
5 Tall Muscle Snatch
5 Good Morning
5 BTNSGPP
5 OHS
5 Knee Raises
1 Round: Side-Butt
Skill: Barbell Cycling
Workout of the Day for Monday, November 19th, 2018:
Every 90 Sec for 7 Rounds:
3 Snatch With 2 Sec Pause above Knee*
*Build Each Set
12 Min AMRAP:
3 OHS @ 60% 1RM
12 Toes-2-Bar
Sweat Sessions Workout for Monday, November 19th, 2018:
Mobility:
Group Hip Opener
Banded Hamstring Stretch (2 min/side)
Pigeon (2 min/side)
Technique:
Hollow Body Push-Up
10 Rounds (30 minute cap):
5 DB Front Squat (Heavy)
10 Russian KB Swing
5 Strict Pull-Up
10 Push-Up