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**Thanksgiving Schedule:
Wednesday: No Late Night Gym 7:30-8:30pm
Thursday (Thanksgiving) – One Workout Only: 9am!
Friday (Black Friday) – 7am Sweat Sessions, 8am-10am Open Gym
Saturday – Normal Schedule: 8am Barbell Class & 9am Group Metcon
Sunday – 10:30am Sweat Sessions

Pre-Wod
Dynamic Group Warm-Up
Group Hip Opener


3 Rounds:
PVC Banded Lat Pull-Downs
15 Hollow Rocks


Skill Bar Muscle-Up Technique

Workout of the Day for Wednesday, November 21st, 2018:
3 Rounds:
500m Row
10 bar muscle-ups

“After Party”
16 Min AMRAP (For Quality):
8 Strict Weighted Pull-Up
16 DB Clean 70/53-lb
8 V-Up, or GHD
16 Trap-3 Raise 10-lb (each side)

Sweat Sessions Workout of the Day for Wednesday, November 21st, 2018:
Mobility:
Lacrosse Ball Glute Smash

Skill: Row Technique

5 Rounds:
250m Row, or 500m Bike Sprints

Between Each Round Complete:
20 Weighted Abmat Sit-Ups

“After Party”
4 Rounds:
30 Sec. Sandbag Bear Hug Hold Box Step-Up 16″ Box, or Plate Stack
20 Tuck-Up
10 Strict Leg Raises