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11/23/22

Thanksgiving weekend schedule

Thanksgiving there will be 1 class at 830am (in the gym)

Friday there will be 1 class at 830am

Saturday we will be at the annual McDevittStrong Turkey Trot at Charles Park

Sunday we are back to our regular schedule


Wam up

30 second handstand hold

30 second active hang

Then 2 rounds

10 Scap pull ups

10 Scap handstand push ups


Strength

Weighted strict sachets 2 bar pull ups-Build a heavy 6


Conditioning

A-2 minute ladder

1-2-3 handstand push ups

2-4-6 wall ball


B-EMOM5

3 strict c2b pull ups


Extra Strength

Strict press-Build a heavy 6

Superset each set with 5 single arm rows ahap


Skill work

Muscle ups

Handstand walk

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