1.) T.L.R.
30 minute AMRAP
Starting each round with a 5-10-15 yard Shuttle Run
5 Bar Muscle Ups
10 Power Snatch 115/85lb
15 Bar Facing Burpees
20 Pull-ups
25 Dumbbell 20″ Step Ups 50/35lb (1 db)
30 GHD Sit-ups
2.) Every 3 minutes for 15 minutes 4 Overhead Squat @ 70 %
3.) 30 seconds on 30 seconds off for 20 minutes alternating movements each successive round
Flutter Kicks
Bicycle Crunches (opposite elbow touches opposite knee)
Hollow Rocks
Parallette L-Sit (hanging l-sit or hanging knee raise)
Plank
Session 2:
– 20 minute EMOM
Odd: 1 Snatch @ 80%
Even: 12/8 cal Assault Bike
– 300 Double Unders for time
– 3 rounds for time:
1000m Row
20 Chest to Bar Pull-ups
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Grace Adler
2+25 step ups
Finished 30 GHD after cap. 65# power snatch, GHD to //, 30# DB, box jumping BMU.
2
0
Ian Wilson
3 rounds & through 20 step ups of 4
Happy Thanksgiving to everyone!
9
5
I swear I didn’t know your score before I did the WOD!!!
Happy Thanksgiving to you as well Bud!
Happy thanksgiving Wilson’s!
Kenzie Christy
3 full rds 42 reps (2 step ups in) banded BMU - that was fun
OHS @100#
snatch EMOM and bike ✅
300 DU✅
9
3
Mike Cegelski
Definitely Better Then Ian
3+10 PS
Box BMU
OHS
Abs
5
3
Theresa Rosenquist
2+25 B-SU
Mods: ==RR/#26 SA-KBSn/SloMo Burpees(🚫BF)/#25 16” B-SU/Banded PU. 🤦🏻♀️ forgot to shuttle 2x but got ‘em done! (Finished GHSU after time - just ‘cuz) Mobility & chat time after.
6
1