11.23.18

One class @9a.m.

“12 Days of Thankfulness” 1-100 Meter Row 2-Power Clean 135/95 3-Ring Dip 4-Dumbbell Snatch 50/35 (each arm) 5-Burpee 6-KBS 70/53 7-Push-up 8-Overhead Walking Lunge 35/25 9-SDHP 70/53 10-Pull-up 11-Front Squat 135/95 12-Shoulder to Overhead 135/95

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike