Tuesday, November 26th, 2019

	Tues 11/26/19
Mobility:	Shoulders
Strength/Skill:	Push Press: E3M for 9 Min (3 Rnds) 10-12 reps @~60-65%
Met-Con:	E4MOM x 4 20/18 Cal Row 20 Single-Arm DB Chest Press on MB (F: 35/20) (S: 50/35) 20 MB Slam (F: 14/10) (S: 20/14)
Additional Optional Accessory Work:	E3Min for 3 Rounds, complete: - 10/side Half Kneeling Filly Press - 10 Barbell Bent Row - 10 Push ups (scale up with a bumper plate on your back)
Additional Optional Conditioning Work:	Assault Bike Using max RPM average found week 1 last cycle, perform :20 on/1:00 off x 9 sets at 90% of max RPM

Coach Thoughts

REMINDER: Holiday Schedule this week. Wednesday, regular schedule. Join Coach Brooks and friends for a little unofficial Community WOD at 9am on Thanksgiving Thursday. Bring a friend, if ya want! Friday, only 9:30am class.

Today the Accessory work is back in the "optional" category and should be done outside of class. It's the same as last week and will be the same for a few weeks, then we'll switch it up. Last week, we showed you how easy and fast it is to do. If you're committed to strength gains, this accessory work is an easy way to add volume and work on imbalances.

With our Push Presses today, the percentages are a rough guideline. You should remain within the prescribed percentage and attempt to complete 10 to 12 reps at that weight. Don't forget to log your work in SugarWOD!

Go to "me" then "barbell PRs" and select Push Press and "Log lift." Select the "variable reps" category if you got a different number of reps on each set.