WARM-UP: 2 x 10 GM 10 Inchworm W/Push-up 10 Sit-up :30 Bar Hang 3:00 Stretch SKILL: “Death By AD” Team of 3 4 rounds *everyone takes a turn however they want to split work WOD: 4 Rounds(Waterfall 2 person groups) 400m Row 25 KBS (24/16kg) 15 T2R 5 Burpees BJ (20”)

WARM-UP: :30 drills 2x’s Baby Squats Lunges Bar hang SLSU InCH worm to Push Up Piriformis R Piriformis L Lunge to instep R Lunge to instep L SKILL: Bulgarian Split Squats w/ Kettlebells 4×8 per leg WOD: 21-15-9 Clean and Jerks (135/95) Pull Ups

Last day to order your t-shirt(s) is tomorrow, Saturday, November 19th. These are a re-order! Don’t miss out again. (9 color options) WARM-UP: 200m Run PVC warm up: Pass thru Good mornings OHSQ Fig 8 Burgner SKILL: “ISABEL” 30 Snatches for time WOD: 12 Min AMRAP: 200m Wallball run 20 WBS 15 Wall ball v-ups

  Thanksgiving Hours:WARM-UP: Everett warm-up WOD: 24 Minute EMOM M1: 15-20 KBS (24/16kg) M2: 12-15 Box jumps (24/20) M3: 2 Squat cleans* M4: 10-15 Calorie row M5: 8-10 Burpees M6: REST *Increasing weight COOL DOWN: Mobility  

Final day to pre-order your zip up hoodie! WARM-UP: 200 M Run Plyos PVC 2x’s: 10 Pass thru/Fig 8 10 OHSQ 10 Thrusters SKILL: 10-8-6-4-2 Bench Press WOD: For Time: 15 OHSQ (95/65) 15 Thrusters 800 M Run 10 OHSQ 10 Thrusters 400 M Run 5 OHSQ 5 Thrusters 200 M Run

Tomorrow is the last day to order your zip-up hoodie! We will not be ordering more than the pre-order amount. Don’t miss out! WARM-UP: Plyos SKILL: Teams of 3 Waterfall Style: 500 M Row 400 M Run 1200 M Bike WOD: For Time: 50 Sit ups 4 Rounds: 15 Deadlifts (185/135) 30 DU 50 Sit

WARM-UP: The Mike Rocha special WOD: 3 Minutes on, 3 off for 4 rounds 500m Row 15 Box jumps (24/20) 20 KBS (24/16kg)

Reebok Box Crawl today from 8-10am. Come try on the new Nano 6.0 while you workout and grab some swag! WARM-UP: 200 M Run 3 Rounds of Cindy SKILL: Superset: 15-20 Banded Pull Down’s 10-15 Ring dips WOD: “Bradshaw” 10 Rounds for time W/partner alternating: 3 HSPU 6 Deadlifts (225/155) 12 Pull Ups 24 Double