11/21

Thanksgiving Week hours:

Monday-Tuesday: Normal Hours

Wednesday, Friday, Saturday: 9, 10am only

Thursday-Enjoy family, friends, Run a Turkey Trot bc we are closed

11/21/17

Warm-up

Shoulder warm-up

2 Min Assault Bike

3x

10 Pass Through With PVC

10 Shoulder Press with PVC

10 Arch/hollow on rig

5 Handstand Push-ups or Negatives

5 Burpees

Weightlifting

Shoulder Press (5×2@80% + 3 Split Jerks)

With 5 second descent

Metcon

Metcon (Time)

21-15-9

Deadlifts (225/155)

Toes 2 Bar

*200m Sprint Before Each Round

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