Thanksgiving hours: Thursday (Thanksgiving day), Hero WOD at 0900; Friday, open gym/makeup 1000-1200; Regular weekend schedule (NO weightlifting on Saturday)

Strength:

1A) Fitness: Press 3×5 LP, do a fourth set if time allows.

Performance: Press 3×4 @ 75%, 1×4+ @75%

1B) ME Set of strict/weighted pull ups; aim to fall in 6-12 rep range

Conditioning:

12 minute AMRAP:

  • 10 Handstand Push Ups
  • 10 Box Jumps (24/20)
  • 200m Run

compare to 2014.04.23