WEEK NOTES 📝 

🔷 Next event is our Christmas Party 🎉 on Saturday, December 7th.  6pm at The Bulldog.  We’ll have info out soon to RSVP. 

🔷 Winter gear is coming soon (12/1) to the online apparel store.  Thanks for taking the gear survey!  Plenty of fall apparel in there currently for our moderately chilly days.

Tanya and Anthony working through wall ball shots on the 20.5 workout.

-Programming-

MON: Pressing strength of Shoulder Press and Push Press (compare back to 10/15/19 in BTWB for last results).  MetCon has Rowing, Power Cleans, Push Jerk, and Lateral Burpees.  Solid start to the week. 😎

TUE: Front Squats building to a heavy set of 5.  Another great conditioning workout with Short Runs, Strict Ring Dips, Double Unders, and Wall Balls.  

WED:  Snatch Day!  Practicing hang snatches, a complex, then finishing with doubles from the ground.  There is a short 5-minute cash-out today 😃 too. 

THUR: Conditioning work interval style working :45 and resting :15 seconds each minute for 20 minutes.  Bar Muscle Ups / Strict Pull Ups, Box Jumps, Cal Rows, and Walking Lunges.  

FRI:  Heavy Deadlift Singles then a shorter MetCon with Deadlifts and Short Runs.

SAT: Partner WOD!  Running, S2OH, Strict Pull Ups, and DB Step Ups.