WOD for Monday November 20th:

HOLIDAY HOURS
Wednesday Nov 22nd NO 7:30pm Class
Thursday Nov 23rd CLOSED WOD 5k Run
Friday Nov 24th NO 5:30 or 6:30 AM Classes

WORKOUT OF THE DAY

FITNESS

A) Barbell Overhead Squat: 5-7 x 5sets; Rest 2min.
B)AMRAP 10:
15/12 Cal AirBike
15 Shoulder Bridge
15 Gobllet Squat
-Rest 5min-
AMRAP 7:
15/12 Cal Row
15 Pullups

PERFORMANCE

A) Barbell Overhead Squat: 5-7 x 5sets; Rest 2min.
B)AMRAP 10:
15/12 Cal Row
15 Burpee
15 C2B Pullup
-Rest 5min-
AMRAP 7:
15/12 Cal AirBike
15 Wall Ball

THOUGHT FOR THE DAY

The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself. ~ Mark Caine

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