Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For time w/a partner w/8:00 cap: P1: 21 thrusters up to 95/65 P2: 21 thrusters P1: 21 pull-ups P2: 21 pull-ups P1: 15 thrusters P2: 15 thrusters P1: 15 pull-ups P2: 15 pull-ups P1: 9 thrusters P2: 9 thrusters P1:

Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole) Every :90 for 12:00 (4 sets of each): 1st: 3-2-1-1 back squat, 30X1 2nd: 10-14 (5-7/side) alternating DB curl

open gym only from 1000-1200, come in and move around a bit before a big day of eating… THANKSGIVING SCHEDULE: today (11.23): no classes, open gym only from 1000-1200 Friday (11.24): 1030 only Saturday (11.25): regular schedule resumes Sunday (11.26): 1st Annual CSC Alpine Terrace Turkey Trot @ 900

Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses) 2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups) Every :90 for 15:00 (5 sets of each): 1st: 3-position squat clean (floor + below

3 rounds as warm-up: 5/side 1-arm DB push press w/:02 pause @ top 5/side DB suitcase deadlifts :15/side plank Every :90 for 15:00 (5 sets of each): 1st: 1 slow snatch pull (:03 to the knees before finishing the pull) + 1 snatch pull + 1 power snatch 2nd: :30 double-under practice + 5 rounds