“Bring Sally Up” Squats
135/95 – 115/75 – 95/65 – 75/55 (or use a weight that you can do 20 reps unbroken)
Start with bar on back; Song Plays – follow the lyrics. When it says Bring “Bring Sally Down, Squat and hold until told to come up, “Bring Sally Up” Don’t quit for whole song
10 Rounds For Time:
3 Power Cleans 135/95 MRX 95/65
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
1 Back Rack Split Jerk (*Can Thruster to Split)
36 Double-Unders or 12 Box Jumps 24/20″
Rest 1min After Each Round
10 Evil Wheels
15 Barbell Sit-Up to Press
20 Hip Extensions
25 GHD Sit-Ups
30 Butterfly ab-mat Sit-ups
Thanksgiving Week Schedule!
Thursday, November 22nd: Closed — Happy Thanksgiving!
Friday, November 23rd: TWO classes only at 915AM and 1030AM. We WILL have childcare for both starting at 9AM.
Saturday, November 24th: CFHSV Annual Iron Bowl WOD at 9AM. All other classes canceled. We WILL have childcare starting at 830AM.
Sunday, November 25th: regular schedule