TUESDAY

ANNOUNCEMENTS: Holiday hours for this week

Wednesday all am classes will remain the same, and two classes at night at 4:15 and 5:15

Thursday, Thanksgiving Day one class at 8 am

Friday, one class at 10 am only

WARM UP/ACC WORK

3 rds:

10 penguin taps

10 10 kb bicep curls

10 kb renegade rows

10 reverse lunges

1 length of the rig double overhead carry between movements

Check out this video on double under progression …

METCON:

OPEN & PERFORMANCE
“Tread Water”
For Time:
2k Row
150 Double Unders
10 Rounds of “Cindy”

FITNESS
“Tread Water”
For Time:
2k Row
300 Single Unders
10 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats