Tuesday, November 18, 2014

Reminder: Next week is Thanksgiving and we have several schedule changes. The Wednesday before Thanksgiving there will not be a 6:30 p.m. class. We are closed Thanksgiving Day and are only open Friday 3:30 to 6:30 p.m. Saturday we will be back to normal!

Ryan knocking out yesterday's Front Squat!!

Arm/Leg Swings
3 rounds of:
5 Pull-ups
10 Wall Squats
15 Ab-mat Sit-ups

MOD
Power Snatch
7 x 1 with 1:00 rest
Record your heaviest rep

Conditioning
7 RFT
7 Thrusters, 75/53#
7 Pull ups
7 Burpees
*
Rx+ = 95/63# and C2B Pull-ups

Extra Work
1 Mile with a weighted object (run or walk)

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