ANNOUNCEMENTS

• Schedule Update
  • Thursday, November 23rd – CLOSED FOR THANKSGIVING
  • Friday, November 24th – 9 & 10am WOD ONLY

SWOD

Press
*Set 1 – 5 reps @ 65%
*Set 2 – 5 reps @ 75%
*Set 3 – 5 or more reps @ 85%

– rest as needed between sets

WOD

Complete as many rounds and reps as possible in 12 minutes of:

20 Walking DB Lunges in Goblet Hold
10 Single-arm Renegade Rows, right
10 Single-arm Renegade Rows, left
20 DB Russian Twists (R + L = 2)

Men use – 50 lbs
Women use – 35 lbs