Dont miss the Turkey Sandwich 5k on Thanksgiving morning
The holiday bash on December 2nd at 7pm @Escape Brewing
and Family Field Day, fun in Keystone Park on December 2nd during the day.

Warm up-
90 Seconds each leg couch stretch
90 Seconds each leg Hurdler Stretch
90 Seconds Each shoulder of arm in the band
40 OHS with pvc

Strength- sets of 5 overhead squats OR Front squat

5,5,5,5,5,5 no misses

Wod-
18 minutes
20 dumbbell snatches (10 each arm) 50/35
15 situps
10 burpees
5 Hand stand push ups (sub 10 push ups)