WOD

Thanksgiving WOD Please see CFM blackboard for details 🙂

Back Squat 5×1 70,77,85,93,101% Then AMRAP 12 minutes 5 Push jerks 10 Front squats 15 Push ups

3 rounds for time: Row 500m 20 Box jumps Rest 2 minutes

Clean 5×1 70,77,85,93,101% Then 5 Rounds for time: 9 Hang cleans (95/65) 9 Thrusters (95/65)

7 Rounds for time of: 10 Wall ball shots 10 Pull ups

Shoulder press 5×3 63,70,77,85,93% Then 5 Rounds for time of: 10 Box jumps 10 Kettlebell Thrusters (5 each arm) 20 Kettlebell swings

For time: Row 800m 4 Hang cleans (115/85) Row 600m 6 Hang cleans Row 400m 8 Hang cleans Row 200m 10 Hang cleans

Back Squat 5×3 63,70,77,85,93% Accessory work

4 Rounds for time of: 5 Burpees 10 Ring Rows 20 Sumo-deadlift high pull