Haikus are easy. But sometimes they don’t make sense. Refrigerator. ___ Press 1-1-1 Push Press 3-3-3 Push Jerk 5-5-5 Take about 3 minutes between each lift. The goal is to keep progressing up in weight… 

Strength: Deadlift Every 15 seconds for 5 minutes (21 total reps): 1 Banded Deadlift @50% 1RM +red or blue band. Floor Press 3-3-3-3-3 (rest 2 min btwn) Midline: Weighted Sit Ups (25/15#) Hug a Twinkie… 

Cindy AMRAP 20 Min: 5 Pull Ups 10 Push Ups 15 Squats OR Mary AMRAP 20 Min: 5 Handstand Push Ups 10 Pistols 15 Pull Ups

20 Min to find 1 RM Power Snatch ___ For Time: 15-12-9-6-3 Power Snatch (95/65#)* Burpee *or 50% of 1RM. Here’s another WOD demo for you. I cringe when I watch this. My power snatch… 

Here’s a nice little “Welcome Back” Chipper for you guys! Hope you all had a Happy Thanksgiving!! For Time: 30 Wallballs 80 Double Unders (sub tuck jumps) 20 KBS (heavy) 30 Toes to Bar 50…