November 20, 2019

Wednesday

Yoga/Mobility 4pm Tomorrow! 
8:30am 5k Thanksgiving Morning!

Warm Up:
Bike 10 Calories 
SKi Erg 10 Calories 
EMOM for 5 min 
5 Sumo Deadlift High Pull (45/35#)
10 Shoulder Press (45/35#)


Skill: 
2 Rounds 
3 Bar Muscle Ups 
5 Hand Stand Push Ups 
1 Min Plank Hold 

WOD:
3 Rounds for time of:
Row 400m
15 Thrusters (95/65#)
20 Box Jumps (24/20")
2 Rope Climbs

Thanksgiving Week Schedule:
Monday and Tuesday Normal 
Wednesday no 6pm class
Thursday Closed (Turkey Trot)
Friday 11:30am, 4,5,6pm class only 
Saturday 8am 

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