Important notice for Thanksgiving week: Class are normal Monday through Wednesday. MP will be closed on Thursday in observation of Thanksgiving. Black Friday will have two WOD times, 0900 and 1200 (Please sign up for which one you plan to attend). 

 

Conditioning:

Every minute on the minute for 12 minutes*:

Minutes 1, 4, 7, and 10: 12 Wall-ball cleans (20/14)

Minutes 2, 5, 8, and 11: 8 Chest-to-bar pull-ups

Minutes 3, 6, 9, and 12: 4 Strict handstand push-ups

…Rest 2 minutes then…

Death by kettlebell swings in 6-minutes:

On go, perform 3 Kettlebell swings on minute 1 (72/53), then rest. Increase by 3 reps every minute for 5-minutes. Then on the final minute, perform max reps.

 

For score*

* score equals final set of max reps, minus any reps not successfully performed in the first 5 minutes

 

Strength:

Back Squat

5 reps @ 45%

4 reps @ 60%

3 reps @ 70%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

 

For quality

 

 

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