“Sandman” AMRAP 15 200m Sandbag Run 10 Sandbag Plyo Push Ups 15 Sandbag Russian Twists 20 Sandbag Lunges

Thanksgiving “Grace” For Time 30 Clean & Jerks (135/95#) Join us for our traditional 6am Thanksgiving WOD. ___ RunStrong Long Interval 3x800m Rest 4 minutes between each run.

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)  ___ Box Brief We will have our Thanksgiving Grace WOD at 6am on Thursday. That will be our only class Thursday. Normal 6… Wednesday 11-23-16

Deadlift 10-8-6-4-2 ___ Midline Max Toes to Bar 3 sets of T2B to failure. Rest as needed between sets. ___ RunStrong Short Interval 10x200m Rest 120s between each run. ___ Box Brief We will have… Tuesday 11-22-16

Buzz Cut For Time 21 Strict Press (95/65#) Run 400m 21 Push Presses (95/65#) Run 400m 21 Push Jerks (95/65#) Run 400M ___ Box Brief We will have our Thanksgiving Grace WOD at 6am on… Monday 11-21-16

Community WOD today at 8:30am. Bring a friend. ___ RunStrong Long Run Run 4 miles