Thursday

Don't forget to Register for the TURKEY TROT for Thanksgiving Morning 7am! You can walk or run,  just get out there and move before we chow down on pumpkin pie!

Warm Up:
Row 500m
Then...
EMOM for 6 Min
5 Sumo Deadlift High Pull (45/35#)
5 Hang Cleans (45/35#)
5 Push Press (45/35#)


WOD:
Hero WOD "Rankel"
AMRAP in 20 Min
10 Deadlifts (225/185#)
7 Burpee Pull Ups
10 Kettlebell Swings (70/44#)
Run 200m

In honor of U.S. Marine Corps Sergeant John Rankel of Speedway, Indiana, who was killed June 7th, 2010.