Mobility (on your own) WOD: 5 rounds 12 toes to bar 6 clean and jerk (155/105) 12 chest to bar pullups 6 snatch (155/105)

Mobility (on your own) Strength: 3×4/8 @80% of 1rm FS WOD: 7 min AMRAP 3 hang cleans (185/125) 3 lateral jump over (24/20) 6 6 9 9… Then 3 rounds 30 second handstand hold 15 second rest 30 second plank hold 15 second rest 30 second squat hold 15 second rest

Mobility (on your own) Strength: 3×1 strict overhead press 3×1 push press 3×1 jerk WOD: Buy in: 500 m row 3 rounds 21 deadlifts (225/155) 21 OTBar burpee Cash out: 500 m row

Mobility (on your own) Strength: 3×4/8 @80% of 1rm FS WOD: 12 min AMRAP 60 wallballs 45 release pushups 30 snatch (95/65) Then 3 min AMRAP 30 double unders 15 situps

After much thought and to alleviate some pressure on the 5pm class we will now follow this new schedule beginning December 2. Monday-Friday 0600-0700 am Monday-Friday 430-530pm 530-630pm 630-730pm If you have questions please let me know. JC

28th Thursday: 0900 29th Friday: 0900 30th Saturday: 0900 1 Sunday: 0900

Mobility (on your own) Strength: 3×4/8@ 75% of 1rm FS WOD: 2010 Northwest Regional Event 1 Three rounds for time of: 10 Overhead squats (135/95) 50 Double-unders Then 30 MU/Chest to Bar/pullups for time

Mobility (on your own) WOD: Tabata intervals Box jump (24/20) Row or ? Pull ups KB swings (2/1.5)

Mobility (on your own) Strength: 3×4/8 @75% of 1rm FS WOD: 5 rounds 2min per round 5 deadlifts (335/225) ME wallballs (20/14) Then 2 ME double unders

Mobility (on your own) Strength: 5×2 power snatch AHAP WOD: “Jackie” 1000 m row 50 thrusters (45) 30 pullups Then 3 opportunities for ME handstand hold