Monday – 161114

161114Group

Announcements

  • Turkey Challenge this weekend
    • Coach Amy is competing this weekend!  Come out and support her!  More details to come…
  • Schedule Update:
    • Thursday, November 24th – Closed for Thanksgiving
    • Friday, November 25th – Only 1 class at 10am

SWOD

Deadlift
*Set 1 – 5 reps @ 65%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 reps @ 90%
*Set 6 – 3 reps @ Heaviest Possible
Rest 3 minutes between sets and use that time to do the PVC pipe Rack Stretch

WOD

5 rounds for time of (11 min cap):
12 Thrusters (115/75)
5 Ring Muscle Ups or 15 Pull Ups

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