Front Squat 1-1-1-1-1-1-1 __________ Find 1RM Press with one arm- KB or DB.    

AMRAP 15 1 Clean 3 Front Squats 5 Pull ups Guys use 75% bodyweight for the clean / front squat. Ladies use 50% bodyweight.

4 Rounds AFAP (As Fast As Possible): 25 Double Unders 50 Sit Ups 100 SDHP (45/35#) Complete each round as fast as possible. Rest 2-4 minutes between rounds.

  ***Altered Schedule This Week*** There will be NO 8:30am or 4:15pm classes this week. You may join any other class you can- 6 or 7am/ 5:15 or 6:15pm. I will be at the hospital… 

Thanksgiving “Grace” For Time: 30 reps Ground to Overhead (135/85#)