Thanksgiving Schedule

Wednesday 11/27 no 7:30 pm at both locations
Thursday 11/28 9:00 am Lift and Trot (more info coming soon!) 
Friday 11/29 No 5:30 or 6:30 am at both locations 
Saturday 11/30 Regular Schedule


Strength


Take 15 minutes 
Split Jerk 3/3/3/3/3/3
*Work up in load end around 70% of your 1 RM 


Metcon


35 Burpees
55 Step ups (single DB) 
35 Push Jerks 

Fitness: 95/65
Performance: 135/95
Open: 155/105 

12 min Cap

Athletes: Work on your split jerk technique today.  The focus should be on positions not load.  The workout is a sprint.  Move fast and pick a weight you can do in big sets. 


DRIVE


AMRAP 6 Minutes 
6 Devils Press
18 Double DB Lunge (step backwards)  

Rest 1 minute 

AMRAP 6 Minutes 
21 Double DB Front Squat 
12 Ring Rows

2 Rounds