11.23.16 Wednesday 

Thanksgiving Schedule: 

Wednesday: Normal Hours

Thursday: Thanksgiving/ Closed 

Friday: BLACK Friday 10am Hero WOD only

Saturday: Normal Hours 

Sunday: Closed 
WLW Weightlifting Wednesday

10 minutes to warm-up to 80% of 1RM Squat Snatch or Power Snatch. 
6 sets / 90 seconds /2 reps 80% Squat Snatches or Power Snatch 
4 1/2 minutes to warm up to 80% of Squat Clean and Split Jerk. 
6 sets/ 90 seconds/ 2 reps 80% of Squats Clean and Split Jerk 
4 1/2 minutes to clean-up/ Prep for AMRAP
AMRAP in 8 mins 

8 Wall Balls 20/14 


2 Squat Cleans 185/125 

1 Rope Climb

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