WOD 11/23

Limited Schedule – Gym closing at 1:00 pm

A. 10:00 Build to a challenging Pause Squat Clean (Pause :02 above knee / :02 in the bottom)

B. 7:00 EMOM
3 TnG Squat Cleans @ 50-60% of “A”

C. “Jackie“
1000m Row
50 thrusters @  45lbs / 35lbs
30 kipping pull-ups (Scales: band assisted /  ring row)

OR

“Jacked Jackie”
1000m Row
50 thrusters @ 65lbs  
30 chest-to-bar pull-ups

OR

“Jackie on the Road”
1200 M Run
50 Burpees

30 Unweighted Sit-up Get-ups

*Times recorded
*15:00 Cap

Scaling Guide: Men 6-13 minutes, Ladies 8 – 15 minutes

Plan accordingly this week!
Wednesday 11/23 – Regular morning classes – Closed at 1:00 pm
Thursday 11/24 – Closed – Happy Thanksgiving!
Friday 11/25 – 9 & 10 am classes
Saturday 11/26 – 9 & 10 am classes