21 Nov WOD- Tuesday, Nov 22

Thanksgiving Week Schedule:
Thursday, Nov 24- Thanksgiving day WOD @ 10am ONLY
Friday, Nov 25- day after WOD @ 11am ONLY

Benchmark WOD:

“Nancy”
400 m run
15 Overhead Squats

Lv1: 65/45
Lv2: 75/55
Lv3: 95/65

22 min CAP

Strength:

Snatch Deadlift
3-3-3 @100-110% of 1rm SN

Snatch High Pull
2-2-2 @90-100%

6pm Lite N Tite
WOD 1:

15 min EMOM
Wall balls + KBS
Reps 12, 10, or 8

Rest 5 min

WOD 2:

15 min EMOM
Push-ups + Sit-ups
12, 9, or 6

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