WOD
Workout 1
Every 1 minute, each for time:
Shuttle sprint: 10x 100 meters (5, 10, 15, 20 yards down and back)

Rest 3 minutes, then:

Workout 2
Every 1 minute for 10 mins, alternating between:
Odd: Handstand hold, 20 seconds
Even: 10 Toes-to-bar

Post
Banded Shoulder Stretch :90 sec/side
Banded good morning 3 x 30

STRENGTH
A. Back squats 3-5-7-9-11
*Warm up to a heavy weight 3 rep set. Then drop weight every set to a challenging weight for each set.
*Start each set every 90 sec.

B. Bench Press 10-10-10-10-10
*Use same weight across all sets.

C. 3 Super sets of:
50 Flutter kicks
50 Good morning Darlings
*Rest 1 min between sets

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