Tuesday
WOD
“Team Jack”
In teams of 2, complete as many rounds as possible in 20 minutes of:
10 Push presses (M: 115 lbs, W: 80 lbs)
10 Kettlebell swings (M: 24 kgs, W: 16 kgs)
10 Box jumps (M: 24″, W: 18″)

*Parters complete full rounds before switching. One working, one resting at all times.

Posted on CFNE on 11 November, 2014

Strength

Back squat
5-5-5-5 (80% of 1RM) (absolute bottom)
*Stand up fully, no rest at the top
Then,
3 sets:
RDL 8-10 reps
Rest 1 minute
Bulgarian split squats 8 reps each leg
Rest 1 minute
Then,
For 10 minutes complete
Alternating between:
Max wall sit
1:00 Minute plank hold
Rules:
Once you can no longer sit on the wall proceed to the ground for plank hold, after you finish 1:00 plank get back on the wall for wall sits
IMG_4982

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THANKSGIVING SCHEDULE

Monday-Wednesday: Normal Schedule
Thursday: 10 AM – Turkey WOD
Friday: 8 AM – 11 AM – Open Gym
Saturday: CLOSED
These are the only classes that will be held Thursday – Saturday.
All other classes are canceled, including Kickboxing and Kids classes. 

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