11-22-16

Important schedule changes for the Thanksgiving holiday:

Thursday – 1 class at 7:30 a.m. Friday – 1 class at 9:15 a.m. and 1 class at 5:15 p.m.

Congratulations and best wishes to Iota member Brandyn King on his recent marriage! There is a card for him at the box for everyone to sign.

Wod 1000m Row 50 KBS (53/35) 50 Box Jumps (24/20) 750m Row 35 KBS 35 Box Jumps 500m Row 25 KBS 25 Box Jumps

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike