Squat day!

Just ONE WEEK left to register for the Turkey Tourney!!! If you cannot find a partner we will help you find one!! (Both team members must be 45+ in order to be in the new masters division) Grab a partner and think of a clever team name!

Registration fees due Nov 25th, just let us know if you would like your account to be charged and how to split up the fee.

Strength - Every 90s x 6 Sets

• 1 Pausing Back Squat + 1 Back Squat
  65, 70, & 75%

WOD - 3 RFT

• 30/24 Cal Row

• 20 Single DB Box Step Ups (50/35)(24/20)

• 10 Squat Cleans (135/95)

Tt reMinder

There are a ton of open slots for teams still! The Turkey Tourney is right around the corner! Less than 1 month away now!

MM/FF teams and if both are 45+ you will be in the “masters division”, new this year!

Sign up deadline is the 20th. Registration fees are due by the 25th (let us know if you’d like to charge your account on file)

WOD- “Climbing Annie” For Time

10-20-30-40-50

• Sit Ups

• Double Unders

• After each set = Rope Climb

Thank you vets!

To all the veterans in our lives, thank you. Today our wod is dedicated to you!

“Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America's veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.”

WOD- Partner “Armistice” : 22 min AMRAP

• 11 Power Cleans (135/95)

• 11 Lateral Burpees

• 19 Deadlifts

• 18 Pull Ups

  Split reps between you and your partner as needed

20.5 fin

This is it! The last wod of the Open for this season. And… a wod that YOU get to pick how the order goes. We HIGHLY suggest breaking this up into rounds. For those completing ring MUs throw a couple in each round. If you go through all the Wallballs and rowing full blast you might not have enough gas to get through all the muscle ups. Be smart. Chip away!

Communicate with your judge as well. Come up with a game plan and attack! Good luck to all our athletes! Have fun with it!

WOD- 20.5 For Time or total reps

• 40 Ring MU

• 80 Cal Row

• 120 WallBalls

1 moRe

Just one last Open announcement happening tonight. What will Dave throw our way? We’re thinking either some sort of game changer that we’ve never seen… OR maybe a repeat twist… I guess we’ll find out tonight!

Strength- OTM x 10

• 0:00-4:00= 1 Pausing OHS + 1 OHS

• 5:90-9:00 = 1 OHS

• @ 50-55% of 1 RM

WOD- 5 Rounds - 1:00 Rest between rounds

• 15/12 Cal Row

• 9 OHS(95/65)

• 3 BMU (6 Strict Pull Ups)