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.
