NEWS

THANKSGIVING WEEK SCHEDULE

Mon 11/19: Regular Schedule
Tue 11/20: Regular Schedule
Wed 11/21: Regular Schedule, NO 6:30p and NO teens
Thu (T-Day): Only one class at 8:00a
Fri 11/23: 8:00a-11:00a Open Gym
Sat 11/24: Regular Schedule
Sun 11/25: NO RNG at Wayland

WOD

“Stop the Music”
1K Row
30 Overhead Lunges (135/95)
50 Calorie Bike
30 Power Cleans (135/95)

WOD Guidance & Goal:  Choose a weight for the overhead lunges and cleans you can get at least 10 reps before placing the bar down. The row and bike will take 3:30-4:30 each. Do big sets of overhead lunges to minimize how often you have to pick up the bar. The cleans are the last movement so get after them. Do a big set to start then chip away at smaller sets with short breaks. Target 15 minutes.

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ENDURANCE

100m sprint on the 1 min for 10 rounds