TWOW: 2x800m run at RPE 7, rest 1:1 4x200m sprints at RPE 9, rest 2 minutes Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -10 to 20 strict ring muscle ups, break up as needed -3x ME unbroken double unders -Tabata c2B pullup, try to keep steady through all 8 rounds No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra WODs: Open WOD Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee...Read more

Back Squat 4 sets x 3 reps (85-90%) Then: 3 Barbell Walks 20m (100-110%) Then… 21-15-9 Kettlebell Swing 53/35 Box Jump 24/20 2 min Rest 9-15-21 Kettlebell Swing Box JumpRead more

9 am- Olympic Lift Class with Jenny 10 am- Endurance with Brian 11:15- Yoga with Brantlee Endurance: 2 Rounds 800m Run 21 Pullups 21 Ring Pushups 400m Run 15 Toes to Bar 15 Goblet Squats 200m Run 9 KB Step Ups per leg 9 KB Swings *must row 30/20 cals and bike 30/20 calsRead more

Establish a 1 rep max Turkish Get-up Then… EMOM x 20 min complete the following Kettlebell Complex: (single arm) KB deadlift – power Clean – Front Squat – Push Press Left arm / then with Right Arm 70/53Read more

WWPF 0:00-13:00 Establish  2RM Front Squat   15:00 – Finish “Partner Jackie” 1000m Row 50 Thrusters, 45 30 pull-ups * partner may start rowing after partner 1 completes 1000m row   3 min rest after partner 2 completes 30th Pull-up   1 round for Time: 30 synchronized OHS, 95/63 20 synchronized strict pull-ups 10 Synchronized Wall Climbs   Look who we saw at the CFWC Thanksgiving Parade!Read more