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