The WOD for 11.24.14 is…

The WOD for 11.23.14 is….
Note: the gym will be CLOSED Thursday in observance of Thanksgiving.
Friday, we will have a 9 AM Group WOD, and then Open Gym from 10-11.
Saturday we will have our regular 9 AM class.

Strength
Back Squat
5 x 75%
3 x 85%
1+ x 95%

Accessory
4x 10 (each leg) Weighted Step Ups.
Try to set box up so leg is at or just above parallel.

Conditioning
“Cold Compress”
45 Wall Balls 20/14
15 Chest to Bar
5 Deadlift 305/215
36 Wall Balls 20/14
12 Chest to Bar
4 Deadlift 305/215
27 Wall Balls 20/14
9 Chest to Bar
3 Deadlift 305/215

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