WOD
Complete the following:
As many reps as possible in 5 minutes of:
Wall balls (M: 20 lbs, W: 14 lbs)

As many reps as possible in 4 minutes of:
Burpee box jump over (M: 24′, W: 20′)

As many reps as possible in 3 minutes of:
Deadlift (M: 225 lbs, W: 155 lbs)

As many reps as possible in 2 minutes of:
Handstand push-ups

As many reps as possible in 1 minute of:
Alternating dumbbell snatch (M: 45 lbs, W: 35 lbs)

STRENGTH
A. Strict Weighted Pull Ups 5-5-5-5-5
*Rest in between efforts

B. Complete 4 rounds of:
1 Minute plank hold
:30 sec rest.
1 Minute dumbbell overhead hold 30 sec rest.

C. 8x Tabata Hollow rocks / Supermans

Thanksgiving Holiday Schedule

Join us on Thanksgiving day for our Annual Turkey WOD. This will be a fun/good workout before indulging in delicious Thanksgiving food!

Thursday, November 24th – Turkey WOD at 10am  (All other classes are cancelled).
Friday, November 25th – Open Gym 8am – 11am  (All other classes are cancelled).
Saturday, November 26th – Open Gym 8am – 11am