ANNOUNCMENTS 1) Vickery Christmas Party - THIS FRIDAY! 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. 2) Spence Middle School Christmas Angels This year we have 40 Angels from the Middle School across the street. This is going on year 8 of helping kids in needs. Please take an angel off the black board and refer to your email or screenshot below for more info, MON

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