PRE: Movement Standards

WOD: “Moira” For Time:

-Buy-In: 911m Run

Then, 13 Rounds of:

-10 Hang Power Cleans (95/65)

-4 Shoulder-to-Overheads

-6 Front Squats

-7 Chest-to-Bar Pull-Ups

-Cash-Out: 13 calorie Bike

POST: Mobility

PRE: Movement Standards

WOD: "Thanksgiving with the Girls" For Time:

-"Angie's House”:

-20 Pull-Ups

-20 Push-Ups

-20 Sit-Ups

-20 Air Squats

-"Helen's House”:

-400m Run

21 Amer. KB Swings (53/35)

12 Pull-Ups

-"Fran's House”:

-15 Thrusters (95/65)

-"Nancy's House”:

-400m Run

-15 Overhead Squats (95/65)

"Grace & Isabel's House”:

-20 G2O (95/65)

-"Kelly's House”:

-400m Run

-30 Box Jumps (24/20)

-30 Wall Balls (20/14)

POST: Mobility

PRE: 7 min EMOTM: 3 Front Squats (215/135) *Work at a constant load

WOD: AMRAP 20:

-50 DU (x2 Singles)

-100' Walking Lunges

-100' Bear Crawl

POST: 4 Sets: 6 Single DB Snatch + 6 Single DB Hang Snatch + 6 Single DB Clean and Press + 6 Single DB Hang Clean and Press + 6 Thrusters (2 sets/arm)