Monday

 Happy Veterans Day! Classes our 8 AM 1130 4 5 and 6 PM today
Thanksgiving is coming!!! 

Are you signed up for the Turkey Trot??

Warm Up:

Run 800m

2 Rounds 

15 Air Squats 

10 Push Press (45/35#)

15 Tire Flips 

Strength:

Front Squats 

8-5-5-3-3

WOD:

TABATA!!

Jerks ((95/65#)

Rest 2 min 

Chest To Bar Pull ups 

Rest 2 min 

Push Ups 

Rest 2 Min 

Hang Power Snatch (95/65#)

The Tabata interval is 20 seconds on with 10 seconds rest for 8 intervals in a row. T

hen resting 2 min before moving to the next movement! Score will be 4 numbers at the end of the workout (1 for each movement)