Thanksgiving hours:
- Thursday (Thanksgiving day), Hero WOD at 0900
- Friday, open gym/makeup 1000-1200
- Regular weekend schedule (No Olympic Weightlifting on Saturday)
Strength:
Fitness:
1) 3×5 Front Squat Linear Progression.
2) 3×5 Back Squat Linear Progression.
Performance:
Option 1) Utilizing 90% of Front Squat 1RM, Front/Back Squat, 6 x 3-6
Do 3 front squats, rerack bar, take a breath, then immediately do 6 back squats. Six sets. Get some.
Option 2) Same as above, but four sets rather than six. If the volume of the squat cycle has not been agreeing with you or you want to ensure you have enough time for the met-con you should use this option.
Conditioning:
- 40 KB Swings (53/35)
- 80 Double Unders
- 30 KB Swings
- 60 Double Unders
- 20 KB Swings
- 40 Double Unders
Every minute on the minute, 3 burpees (including the first).