171101

Athletes,

Announcements on whats coming up in the next few weeks:
Next week we will re-test our 1 rep max for seasoned athletes and establish baseline 1 Rep Maxes for new athletes.  We will be doing a short primer WOD as a warm-up/ conditioning workout before each lift and test 1 or 2 lifts per day.  There will be time at the end of this month to make up missed lifts.

Nov 11th- we will be teaming up with Team Red, White, and Blue for a WOD for warriors. This will take place during our Saturday 9AM class and will be open to all DoD ID Card holders so feel free to bring your friends.

Nov 18th- Handstand Clinic! There will be a Facebook event with more details shortly. Space is limited to 15 people, Dod ID card holders and FT members only.

Nov 24th- Thanksgiving Day WOD. There will be 1 WOD this day, 9 AM. It will be a great way to prep for your feasting later in the day.

Nov 25th- There will be one WOD this day as well, 9AM.

SWOD:
Warm up with 5 sets of: 1 Power Snatch 1 OHS
-Then-
Snatch with pause at mid-thigh 3X3 singles (pick weight)
-Then-
3X3 Snatches (pick weight)

WOD:
15.1
AMRAP 9
15 T2B
10 DL 115/75
5 Snatches 115/75
*Compare to June 6th 2017

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