Holiday Schedule:

Wednesday ~ Normal Schedule

Thursday ~ Only 1 Community Workout at 9 am!

Friday ~ Normal Schedule

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Warmup: 3 Rounds ~ Not for Time

3 minutes on Assault Bike,

8 Ring Rows,

8 goblet squats,

8 single arm DB press (each side),

8 Reverse Hypers

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Strength: OHS 3x8

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WOD: 10!

OHS,

Burpees

Holiday Schedule: Thanksgiving Day ~ ONLY 1 Community Workout at 9 am

Friday ~ back to normal Schedule

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Warmup: 10 minutes of:

20 meter single arm KB walking lunge (10 meters per arm),

10 Hip Extensions,

20 Mountain Climbers,

10 Lying Curl ups

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Strength: Deadlift 3x12

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WOD: For Time:

21-15-9 of

Deadlift 315/205#,

Box Jump 30/24"

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Endurance: Meet at ECF @ 530 am

row 2K,

bike 120 cals,

run 1 mile

Reminder - Thanksgiving Day! ONLY 1 Workout at 9 am!!!

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Warmup: 3 rounds ~ not for time:

20 meter back pedal,

10 banded deadlifts,

20 meter bear crawl,

10 banded shoulder press,

20 meter lunge

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Strength: Power Jerks 3x12

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WOD: 4 Rounds for Time:

400 meter run,

7 Double KB Push Press,

7 GI Janes