[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″]

THANKSGIVING WEEK HOURS

Wednesday: Normal hours
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return[/text-with-icon][vc_column_text]

Skill

Tabata Toe-to-bar or kipping swings

For our skill work spend your time practicing one set of kipping toe-to-bar in every twenty second work period. If you are new to the movement practice connecting kipping swings and getting your knees or toes as high as possible while maintaining a fluid hollow-to-arch swing.

WOD

AMRAP in 20 Minutes

30 Box Jumps 24/20″
20 Alternating dumbbell hang squat clean thrusters 50/35 lb
100M Run

Workout notes

We have a long AMRAP on the menu for today.  This workout has two bodyweight movements  along with a large set of squat clean thrusters. Each round starts with a box jumps.  The volume is high and with twenty minutes on the clock the best strategy will be to pace yourself by slowing down your cadence and stepping off the box at a regular rhythm. After your set of box jumps move to your dumbbell where you will knock out a set of twenty hang squat clean thrusters.  First deadlift the dumbbell to the hang position and squat clean the dumbbell prior to finishing with a thruster.  To start your second rep bring the dumbbell down the same way you would with alternating snatches and pass through the hang with with your other arm.  Finish up with a short recovery run before starting your next round.

[/vc_column_text][/vc_column][/vc_row]