Strength:
Group A/B: Front Squat
Group C: Deadlift
“Michael”
3 rounds for time:
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
Rest, recovery, & make-up day, come in and make up Monday or Tuesday’s workout, or do some mobility and skill work.
In the meantime we’ll be here cleaning up and getting ready for you to bring the pain on Thursday. We’d like to give a special thanks to the Kleen’N’Team for sharing their expertise in floor care. Bobby got us started smart with the correct equipment, chemicals, and methods and saved us a lot of time, money, and headaches! You can thank them next time you are doing burpees on our gorgeous floors.
Strength:
Group A/B: Power Clean and Deadlift
Group C: Deadlift + Accessory
Conditioning:
For total time…
500m row, then
22-16-10:
Strength:
Group A/B: Squat and Press
Group C: Press
Conditioning:
Note: for the front squats, use a weight that is 50-60% of your back squat weight
With a running clock…
Score for the workout is total reps plus weight used for squats.
Close: 5 minutes, foam rolling or lacrosse ball, or mobility stretch of choice.
HOLIDAY SCHEDULE:
We will be open on Thanksgiving Day for one workout at 9:00 a.m. Come and make plenty of room for your Thanksgiving Day feast!
Friday, November 23rd – 11:00 a.m. and 5:15 p.m. workouts only
Today is a rest day/make up day. Come in to work on mobility, do some active recovery, or make up a workout you missed earlier in the week.
