PRE: Movement Standards

WOD: “22 Never Alone” 2023

-Manion, Laura, Whitten, Badger

-Maupin, LT Brad Clark, Callahan, Build to a heavy Complex

-Matt would Go, White, Shinners, Saman

-Russel and Northrop, Mayton, Flakel, Atlas

-Collin, Cordice, Severn, New York Dust Off

-1 Round of Bear Complex, Murph

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: 400 meter 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: Front Squat 5x3 (Work up to a heavy set of 3), then 3x1 at heaviest load holding 3 seconds in the bottom

WOD: For time: 21-18-15-12-9:

-Cal Bike/Row/Ski (Females: 18-15-12-9-6)

-6 Dual DB/KB Snatches (50/35)

*After Each Set: 2 Lap Single DB/KB Run

POST: 5 Sets: :30 SB Bear Hug Hold, :30 HS Hold