Announcements:

The games test will be on Sunday the 20th.

The Jerk-a-thon to raise money for the American Open Championship trip is on Thursday the 17tha around 7:45pm.

We will close on Thanksgiving.  Vincent has volunteered to run a WOD that day.  It will either be at the gym or at the track. Time TBD.

The Friday after Thanksgiving we will have a shortened schedule: 9am, 12pm, 4pm

 

Monday’s WOD:

Shoulder Press

work up to your previous 1RM and perform 4 sets of 1 rep at that weight.  (100% x 1rep x 4sets)

Then:

3 Rounds

30 Sit Ups

21 Push Ups

12 Pistols (alternate legs)

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