Today is "BRING A FRIEND" day!

 Strength/Skill

1 Shoulder Press + 3 Push Press - build to 5 good work sets at challenging loads

Conditioning

Teams Of 2:

AMRAP in 20 minutes:

“Hot Sauce”
(1) Row 150m
10 KB Swings
3 Box Jump Overs
+
(2) Row 150m
15 KB Swings
6 Box Jump Overs
+
(3) Row 150m
20 KB Swings
9 Box Jump Overs

*One partner working at a time; the first teammate to go will perform all of section (1), then run back and tag their teammate who will then perform all of section (1). Then the first teammate will perform all of section (2) followed by their partner performing all of section (2)…and so forth

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UPDATE:

The Burn Before The Bird is 48 hours away….we all know the forecast, and the Bird will go off as planned, even if we need to make some modifications. Thursday's weather is looking nice, let's just get through the mess that is supposed to be Wednesday.

Holiday Schedule:

Wednesday, November 26th - 

6:30am, 7:30am, 9am, 12:00pm, 4pm - Daily WOD 

5pm - set up begins for the Burn Before The Bird

Thursday, November 27th - 

7:00am - Volunteer/Judges WOD

8:00am - athlete check in/registration

9:00am - Burn Before The Bird 6

Friday, November 28th -

9:00am - Open Gym

10:00am - Daily WOD

*NO other classes will be on the schedule