Online Store Update – Our apparel provider, Spreadshirts, is offering 25% on all orders between Nov 27 & Dec 1, and Free Shipping on all orders over $50, go to our shop for details, codes are at the top of the page!

Scheduling Reminder – No Class on Thursday, Friday’s class is a 5k run at 9am @ the corner of Summit Ave & Mississippi River Blvd, we’ll also have a non-running WOD for those who are running a 5K on Thursday.  Saturday will be the normally scheduled 8am WOD at the Rec Center.

Back Squat 3×5, then

3 Rounds of 30 seconds of work followed by 20 seconds of rest of:
Row
DB Thruster
KB Swing

Note – Morning crew will do “Annie” after back squats

This entry was posted on Tuesday, November 24th, 2009 at 9:07 am and is filed under Back Squat, Heavy Day, Workout of the Day.