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Warm-Up joints/poles/ 10’s Mobility lax on pecs and lats/thoracic spine! Strength/Skill Four sets of: Bench Press x 8-10 reps @ 20X1 Rest 45 seconds Strict

Stay Thankful…   U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed

Mobility Lax on the pecs/lats   Strength/SKill Every four minutes, for 16 minutes (4 sets) of: Bench Press x 6-8 reps Pull-Ups x Max Reps

Mobility Limber 11 Strength/Skill Hatch 10.2 Metcon Three sets for times of: 250 Meter Row 20 Wall Ball Shots (20/14 lbs) 20 Kettlebell Swings (32/24

!!!HAPPY THANKSGIVING!!! 9AM TURKEY WOD before the Feast!   EMOM x 40 minutes 1 – Rope undulations 2 – Sledge Hammers on Tire 3 –

Mobility Foam roll T-Spine Strength/Skill Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Bent-Over Barbell Rows x 6-8 reps @ 2111

Mobility Limber 11 Strength/Skill Hatch 10.1 Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Box Jumps 10 Alternating Dumbbell

Strength/Skill Every 2 minutes, for 32 minutes (4 sets) of: Station 1 – Strict Press x 6-8 reps @ 32X1 Station 2 – Strict Pull-Ups

“Helton”… 3 rounds for time Run 800 meters 30 reps – 50-lb. dumbbell squat cleans, 30 burpees

In teams of two, with only one person working at a time, complete the following: 200 Wall Ball Shots 600 Meter Overhead Carry (45/25 lb