THURSDAY

I realize this is a very busy time of year with the holidays approaching. I hope to see you all back on a regular schedule sooner than later. Get in and get it done!!

Holiday hours will be announced soon.

A GROUP WARM UP (on the whiteboard)

B STRENGTH:

Back squat

3 x 5

***This is not a 5 RM. Do 2-3 warm up sets first.

C METCON

Open/Performance/Fitness

“Turn and Burn”

30 thrusters 65#/45#

28/20 cal assault bike

30 thrusters 65#/45#

** sub 500 meter row or 400 meter run for assault bike

D COOLDOWN

10 min assault bike or erg