Thursday
WOD
“Hendricks”
Complete the following for time:
500 Meter run
40 Walking lunges
30 Kettlebell swings (M: 32 kgs, W: 24 kgs)
20 Burpees
10 Bar muscle-ups
20 Burpees
30 Kettlebell swings (M: 32 kgs, W: 24 kgs)
40 Walking lunges
500 Meter run

Strength
3x: Max effort strict press, followed immediately by 2 push press
once you fail @ strict press. Athlete chooses weight.

3 Supersets of:
10 Weighted push ups (mod as needed)
10 Weighted dips ”   ”
10 Weighted pull ups  ”   ”
Rest 1-2 minutes

3x:
:30 DB curls (max reps)
:30 sec rest

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Free Community Workout
Saturday, November 21
at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100)

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