Metcon: “Doce” AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs

Strength: On the Minute x 10 2 Power Snatches   Athletes will have the opportunity to either build in weight over the course of the ten minutes or stay at the same weight

Metcon: “Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80)

Partner WOD: Two People, One Barbell – Barbell can’t touch the ground or 10 Burpees each person 80 Hang Power Clean (115/80) 80 Front Squat 80 Push Press 80 Front Rack Lunges Pick

Important dates and Information *We will be closed Thanksgiving day. *We will have one class on Black Friday @ 9am *Olympic Lifting Seminar Dec 1 @ 5:30Pm *Christmas party at Portico Dec 2

Important dates and Information *We will be closed Thanksgiving day. *We will have one class on Black Friday @ 9am *Olympic Lifting Seminar Dec 1 @ 5:30Pm *Christmas party at Portico Dec 2

Important dates and Information *We will be closed Thanksgiving day. *We will have one class on Black Friday @ 9am *Olympic Lifting Seminar Dec 1 @ 5:30Pm *Christmas party at Portico Dec 2

Important dates and Information *We will be closed Thanksgiving day. *We will have one class on Black Friday @ 9am *Olympic Lifting Seminar Dec 1 @ 5:30Pm *Christmas party at Portico Dec 2

Strength Thruster Heavy Set of 5 15 mins Metcon “Hopped Up” AMRAP 7: 3 Thrusters (95/65), 3 Lateral Burpees 6 Thrusters (95/65), 6 Lateral Burpees 9 Thrusters (95/65), 9 Lateral Burpees Add 3

9am Partner WOD “Ironhide” AMRAP 14: Burpee Box Jump Overs (24/20) On the Minute: 7 Deadlifts (225/155)   SC: (20) (185/135) Fit: Step over (155/105)   Partner 1 will start on DL. Partner