WARM-UP
12 Toe Touch Jumping Jacks
8 BB Good Mornings
8 Box Step-Ups
8 WB Front Squats
10 Scap Pull-Ups

Into…

12 Toe Touch Jumping Jacks
8 BB RDLs
8 Box Jumps
8 WB Thrusters
10 Ring Rows

Into…

12 Toe Touch Jumping Jacks
8 Deadlifts
8 Box Jumps
8 Wall Balls
8 Tougher Ring Rows or Strict Pull-Ups

“TURDUCKEN (PERFORMANCE)”
FOR TIME
20 Deadlifts (185/135)
30 Pull-Ups
20 Deadlifts
40 Wall Balls (20/14)
30 Pull-Ups
20 Deadlifts
50 Box Jumps (24/20)
40 Wall Balls
30 Pull-Ups
20 Deadlifts

*The first of three Turkey Day Workouts this week!

(Score is Time)

“TURDUCKEN (FITNESS)”
FOR TIME
20 Deadlifts (135/95)
30 Ring Rows
20 Deadlifts
40 Wall Balls (14/10)
30 Ring Rows
20 Deadlifts
50 Box Jumps (20)
40 Wall Balls
30 Ring Rows
20 Deadlifts

*The first of three Turkey Day Workouts this week!

(Score is Time)

OPTIONAL COOL DOWN (ALL)
FOR RECOVERY
8:00 of Yoga Flow…

Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
1:00 Frog Stretch
1:00 Child’s Pose
2:00 Rebound

EXTRA CREDIT (ALL)
NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.

1.) ON A 20:00 RUNNING CLOCK…
Build to a 1-RM Snatch

(Score is Weight)

2.) AMRAP x 8 MINUTES
1 Snatch @ 85% 1RM
2 Bar Muscle-Ups
2 Snatch
4 Bar Muscle-Ups
3 Snatch
6 Bar Muscle-Ups
and so on…

(Score is Total Reps)