“Just because you’re 250 pounds doesn’t excuse or exempt you from needing 25 pull-ups.”
- Coach Greg Glassman

_______________________________________________________________________

Wednesday

1. group 800m run
2. 2 RNFT:
  20m DB OH walking lunge ea arm (make sure ribcage down, front shin vertical, arm locked out shoulder externally rotated with light weight)
  15’’ ring L sit
  10 banded GM
 next is a 20’ period
3. complete 6-6-6-6-6ea weighted 4’’ deficit reverse lunge  (with both feet on plate front foot stays on 45# plate other foot reverse lunges, bar on back)
3a. weighted ring pull up/ring row feet on box 5-5-5-5-5 w/ pause at top
4. 15’ amrap:
   1 mile run
   AMAP wall ball

**score wall ball

_____________________________________________________________________

Announcements 

1. Thanksgiving Hours

  Wednesday, 25NOV2015 - 0930 & 1715 only, NO 1830hrs class

    **I repeat, no 1830 class on Wednesday

  Thursday, 26NOV2015 - no class

  Friday, 27NOV2015 - 1000hrs class only

  Saturday, 28NOV2015 - 1000hrs class only 

2. Saturday, 12DEC2015 - Cookies and Cleans 

 We are going to hold a themed workout starting at 1000hrs with the theme of Cookies and Cleans. Our training for the day will consist of mostly cleans followed by a Cookie contest. We want everyone to make some homemade Christmas cookies which will be judged at the end of the session and we will declare a winner! So get your weightlifting shoes and bake some Christmas joy! **After the Cookies and Cleans event (later that evening) we are going to have our Gym Holiday Party starting at 1600hrs. It is a potluck and we will have a signup sheet for people to volunteer a dish. Bring your best ugly sweater.