Workout of the Day:

Front Squat 1 Rep Max

Then:

1 Mile Run

Holiday Schedule 11/23 – 11/28

Monday 11/23:  Normal hours

Tuesday 11/24:  Normal hours

Wednesday 11/25:   9:30am, 4:00pm, 5:00pm Only

Thanksgiving Day:  9:00am Only (we will be working out in parking lot so please park above in upper lot)

Friday 11/27:  CLOSED

Saturday 11/28:  Normal hours

Front Squat

10 Rounds- 1 Rep on the 1:30
1 Rep = 1 Squat Snatch with a 2 second pause at the knee + 1 Squat Snatch

Reset at the start of second Rep- do not touch and go
Start at 60% of 1 rep max and build to 80% thru the 10 rounds

Then- not for time-
21-15-9
Strict Pull-ups
Push-Ups
Box Step Ups with Empty Barbell