Tuesday, November 21st

Holiday Schedule: Thanksgiving Day ~ ONLY 1 Community Workout at 9 am

Friday ~ back to normal Schedule

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Warmup: 10 minutes of:

20 meter single arm KB walking lunge (10 meters per arm),

10 Hip Extensions,

20 Mountain Climbers,

10 Lying Curl ups

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Strength: Deadlift 3x12

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WOD: For Time:

21-15-9 of

Deadlift 315/205#,

Box Jump 30/24"

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Endurance: Meet at ECF @ 530 am

row 2K,

bike 120 cals,

run 1 mile