Happy Thanksgiving! Holiday Schedule Thursday: 7:00 am class and 8:30 am class Friday: 7:00 am class and 5:15 pm class

Strength Bench Press 15 min to complete reps: 10-5-3-1-1-1-3-5-10 *score your total #’s on the bench*

Wod 10-8-6-8-10 1 Arm Dumbbell Snatch (65/45) Burpee Box Jump (20 inch)

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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