Thanksgiving Potluck this Saturday! Sign up by the chalkboard!

Essentials:
A.  front squat – 10-12 reps @22×1 x 3; rest 90
B. one arm DB row- 6-8 reps each arm @ 3010 x 3; rest 15 sec b/t arms, rest 1 min b/t sets.
C. 50 sit-ups for time (record time and compare to last time)
D.  3 sets for times: 5 man makers , Prowler push- 50 yrds ;  rest 3 min.

Fitness:
A1. Front squat- 8,6,4,2 @ 21×1; rest 90 sec
A2. WTD pull-ups – 4-5 reps x 4; rest 90 sec
B. 50 ghd sit ups for time.
C. 3 sets for times: 7 man makers, prowler push – 50 yds (light); rest 3 min.

Performance:
A1. Front squat- 5,4,3,2,1; rest 90 sec
A2. WTD pull-ups – 4-5 reps x 5; rest 90 sec.
B. 30-20-10 for time: t2b, back ext.
C. 25-20-15-10-5 for time: thrusters (50% of 1rm), box jumps (games standard)
For part D: Athletes will go in heats, teams of 3 or 4.