Sunday, November 20, 2016


This week the schedule is different for Thanksgiving -- normal schedule Monday, Tuesday, and Wednesday with the heavy barbell lifts (Bench on Wednesday) then a special coach Alyssa friends and family class on Thursday (Thanksgiving) at 9 am and a coach's choice WOD on Friday at 9am and 6 pm.

Front squat
5 sets of 5 reps
Add weight to last week
Take your time in between sets to rest.

AMRAP 4, rest 1, AMRAP 3
A. 10 hollow rocks
     5-10 push-ups depending on capacity

B. 10 v-ups
     12 Russian twists

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