ANNOUNCMENTS 1) Thanksgiving Week Schedule Mon and Tues: Normal Schedule Wed: 630pm Cancelled Thurs: Happy Thanksgiving! No classes. Friday: 12pm CLASS ONLY! Saturday: 9am CLASS ONLY (no 8am) 2) Vickery Christmas Party Friday, Dec 5th, 7pm @ Skelligs PAPERLESS POST RSVP is in your email.  Please rsvp and let us know you (and guests) will be there. We need to let the bar know. MONDAY A) EMOM x 12min Min 1: Chin Up Negatives Min 2: 45sec Pronated RR Hold Min 3: 15/side Stand

ANNOUNCMENTS 1) Vickery Christmas Party Friday, Dec 5th, 7pm @ Skelligs PAPERLESS POST RSVP is in your email. Please rsvp and let us know you (and guests) will be there. We need to let the bar know. MONDAY A) 5min AMRAP 3 Strict Pullups 10 Alternating Drop Lunge R1min 5min AMRAP 3 Chinups 10 Barbell RDL + B) Alternating with a Partner 14min 100m FC + C) 6 Sets of Deadlift in 14min 12,10, 8, 8, 8, 8 *At some point in this day get 2 sets of 18-25lying hamstring curls. Be caref

ANNOUNCMENTS 1) Vickery Christmas Party Friday, Dec 5th, 7pm @ Skelligs RSVP Invite with more info going out to your emails Monday. Please RSVP for you and your guests so that we can give the bar an accurate head count for our reserved area. MONDAY A) 5 Sets in 12min 10/arm Heavy Lawnmower Rows 10-15 Light Zercher Hold Good Morning + B) E3MOM x 5 Sets 12 Deadlifts 10 Chin Ups + C) With a Partner for Time 5x30/24 Cal Row *20min Cap TUESDAY A) 5 Sets in 16min 8-10 Slight Inclin