“Bring Sally Up” Squats 135/95 – 115/75 – 95/65 – 75/55 (or use a weight that you can do 20 reps unbroken) Start with bar on back; Song Plays – follow the lyrics. When it says Bring “Bring Sally Down, Squat and hold until told to come up, “Bring Sally Up” Don’t quit for whole song 10 Rounds For Time: 3 Power Cleans 135/95 MRX 95/65 3 Front Squats 3 Shoulder to Overhead 3 Back Squats 1 Back Rack Split Jerk (Can Thruster to Split) 36 Double-Unders *or 12 Box Jumps 24/20″ Rest 1min After Each Round Core Development 10 Evil Wheels 15 Barbell Sit-Up to Press 20 Hip Extensions 25 GHD Sit-Ups 30 Butterfly ab-mat Sit-ups
Thanksgiving Week Schedule! Thursday, November 22nd: Closed — Happy Thanksgiving! Friday, November 23rd: TWO classes only at 915AM and 1030AM. We WILL have childcare for both starting at 9AM. Saturday, November 24th: CFHSV Annual Iron Bowl WOD at 9AM. All other classes canceled. We WILL have childcare starting at 830AM. Sunday, November 25th: regular schedule
