Warmup: 4 Rounds of

20 Banded Sumo Steps

15 OHS ~ with OLY Bar

10 KBS

6 Dips

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Buy-in: 2x1 min max rep C2B with 2 mins rest between each round

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Strength: Jerks 3x3, 3x2, 3x1

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WOD: OTMx20 minutes

ODD Minutes - 3 Shoulder to OH 135/95#

Even Minutes - 7 Toes to Bar

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Endurance: meet at ECC @ 6 am 

20! of

Burpees 

Situps 

DU's 

with 100 meter row between each set

 Holiday Schedule for Thanksgiving Week

Regular Class Schedule: Monday - Wednesday

Thursday - ONLY 1 Class @ 9:30 am

Friday - ONLY 1 Class @ 9:30 am

Saturday & Sunday: Regular Schedule

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Saturday

Warmup: Coaches Choice

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Back Squat 4x6

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WOD: 3 Rounds for Time

400 meter run

10 Snatches 135/95#

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Sunday

Amnesty – Pick a workout you may have missed during the week or work on a skill

*Sunday Funday group at 7 am ~ Everyone Welcome!

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Monday

Warmup:  10 minutes of

1 dumpster dash

10 KBS

50 meter bear crawl

10 burpees

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Buy-in: 1 min Max Rep Thrusters 95/65#

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Strength: Snatch Grip Deadlifts 6! ~ Increasing Load

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WOD: 10 min AMRAP

15 cal row

5 deadlifts 225/135#

15 cal row

10 deadlifts

15 cal row

15 deadlifts.... Until time is called

Today marks the end of an era! Coach Caroline has been a fixture at Elm City since nearly its beginning and even though we are sad to see her go, we are wishing her continued success in her new position in North Carolina. Caroline is an amazing coach, tremendous athlete and a huge centerpiece for our continued success and growth of our community here at Elm City. This workout is in righteousness of our friend and coach and we hope that each time we perform this workout we remember and honor her for all she has done for us. It is all but fitting that this workout exemplifies Caroline’s heart, courage and focus as we have grown to see as commonplace for many years. We are asking anyone who may be interested in attending Caroline’s last class at 5:30 pm to work out and honor her the only way we know how – by working alone side her and endure this WOD!

Warmup: 10!

Situps

Weighted Supermans

Plank-ups

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“Sweet Caroline”

Teams of 2 or 3 Athletes For Time

100 Deadlifts 135/95#

80 Hang Cleans 135/95#

60 Front Squats 135/95#

40 Jerks 135/95#

20 Thrusters 135/95#

10 Rope Climbs