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November 25, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]PLEASE NOTE OUR THANKSGIVING HOLIDAY HOURS: We will be holding a workout on Thanksgiving at 9AM only. Friday morning we will be open for the 9:30AM and 12:00PM Classes and returning to normal hours on Saturday.[/creativ_alertbox]

Strength
3-3-3-3-3

Weighted Pull-Up

Perform 5 sets of 3 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.

WOD

AMRAP in 12 Minutes
15 Double Unders
10 Wall Ball Shots 20/14lbs 10/9′
5 Deadlifts 225/155lbs

Workout notes: Think about trying to move quickly from station to station on this workout.  Unbroken is not required but if these are lower set sizes than you normally work with that could be an option.  The deadlifts will be difficult following the prior movements so take that into consideration when picking your weight.  Either way the weight you choose is going to be best if it’s in the 60% and under range rather than close to your 1RM.

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