THANKSGIVING HOLIDAY SCHEDULE:
Mon/Tues/Wed – Regular hours
Thursday, 11/23 – CLOSED
Friday, 11/24 – Open Gym 8am-10am
Saturday, 11/25, Open Gym 8am-10am

Weekly Challenge
Accumulate 20 minutes in a Bear Hug Hold with a heavy sandbag

3 rounds for time of:
10 Bar Muscle-ups
15 Box Jump Overs, 30/24 in
25/20 Row Calories
Goal: Sub 12

Post Work
3 rounds for quality of:
10 Plate External Rotations, pick load
10 Reverse Nordic Curls
10 Lying Leg Crossovers
Monostructural Cardio, 2 mins