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Thursday, November 21 2024

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Team WOD

10min Synchronized AMRAP:

Partner 1 = Row 10 Calories (switch each round)

Partner 2 = Bike 10 Calories or Run 200m

Partner 1 & 2 = 10 Synchronized Hang Cleans

Partner 1 & 2 = 10 Synchronized Split Jerks

REST 3min

5min Team Alternating AMRAP:

10 Alternating Power Cleans

10 Alternating Over the Box Jumps

10 Alternating Push-ups

Barbell Weights = 115/75lbs RX+135/95 MRX 95/65

Box Heights = 24/20” RX+30/24” MRX 20/18″

Core Development

2×10 Wallball/Kettlebell Russian Twists

1min Right Side High Plank Hold

2×100 V-Ups

1min Left Side High Plank Hold

2×10 Dumbbell/Kettlebell Pullovers or 2x10cal Ski Erg

Thanksgiving Schedule!!

Wednesday 11/27: We will have all morning classes and morning Open Gym, regular childcare hours, closing early at 12:30pm

Thursday 11/28: All classes cancelled…Happy Thanksgiving CFHSV!

Friday 11/29: Three classes only at 815am, 915am and 1015am, no childcare

Saturday 11/30: CFHSV Annual Iron Bowl WOD! Three classes only at 8am, 9am and 10am, no childcare

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