Friday – 101113

(Yes, our long lost trophy has finally made its way back home!)

TGIF! Another long weekend is here and I hope everyone gets to enjoy a turkey dinner or two!

*Reminder that the box will be closed for Thanksgiving Monday, classes to resume Tuesday.

Skills Practice : Pistols
Perform 3 sets of 5-7 UB reps per leg
SWOD : Bench Press
3-3-3-3-3, start at 65%
*Work in groups and be efficient with helping one another change weight loads; Use spotters!
CWOD : “Cindy”
20 min AMRAP of :
5 Pull-Ups
10 Push-Ups
15 Squats


10 Pistols
15 Pull-Ups

*Everyone is to use chalk sticks to track their rounds and reps…no excuses! Your score will NOT be valid unless you demonstrate this simple ability to keep track of your own score accurately!