11.21.16

Monday

A.
Front Squat
Every minute on the minute for 5:00 (5 sets:)
2 reps (build)

1:00 rest then…

Every 2:00 for 10:00
1 rep (build)

[16:00 Total]

B.
For time:
45 Pull-Ups
45 Thrusters (115/75)
45 Pull-Ups

C.
Optimize
Prowler Shuttles 45s/25s (60’ down, 60’ back x 2)

Announcements:

1. Thanksgiving schedule:
Thanksgiving Eve – Last Class 4:30pm
Thanksgiving Day – 9am Only
Day after Thanksgiving – Normal Schedule (no 6am*)

2. Freedom Holiday Party
Public House 49 in Patchogue
Friday, December 23rd
$27/person open bar from 8-10pm

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