Announcements:

Kettle Bell Clinic:
Saturday, Nov. 10th 10am-11:30am
Sign-up HERE
(1 Spot left)

Rowing Club Kick-off:
Saturday, Nov. 17th 10am-11am
Sign-up HERE


Warm-up:

Coaches Choice

Prep:
Thruster

Workout:

“Stick-up”
AMRAP 20min
10 Thrusters, 95#/65#
15 Pull-ups
20/15 Cal Row

Rx’d+:
135#/95#
Chest to Bar Pull-ups
Equal Cals Assault Bike