Thanksgiving Schedule

Wednesday 11/27 no 7:30 pm 
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 


Skill


EMOM for 8 minutes 
____ Pull ups

*Chest to Bar if that is a weakness 


Metcon


____ Cal Row 
18 Front Squats
21 Sit ups

___ Cal Row 
15 Front Squats 
21 Sit ups

___ Cal Row 
12 Front Squats 
21 Sit ups

___ Cal Row 
9 Front Squats 
21 Sit ups

20 min Cap
 
Fitness: 95/65 (20 Cal Row) 
Performance: 155/105 (25 Cal Row)
Open: 175/115 (30 Cal Row) 

Athletes: For the Pull ups pick a challenging number that you can maintain for 8 minutes. For the workout the goal is to get each round done in 3-4 minutes. Front squats should be heavy.