10/12/17

**UPCOMING EVENTS**

Turkey Challenge Needs YOU!

Volunteer here:
http://www.turkeychallenge.com/volunteers/

Workout of the Day

1. WOD (25:00-45:00)
50 Sit-ups
40 Goblet Squats (70/53)
30 Burpees to 6″ Target
40 Sit-ups
30 Goblet Squats
20 Burpees to 6″ Target
30 Sit-ups
20 Goblet Squats
10 Burpees to 6″ Target

2. Flexibility and Core (45:00-60:00)
Rest ~5 minutes after the WOD then hit 3 rounds of a 1-minute plank. Rest as needed, and have a buddy stack plates on your back if you think a 1-minute plank is easy.

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Be prepared for your mid-line to wear out from the sit ups and goblet squats. The core work today will challenge everyone so pay attention to your form on the squats. Practice proper breathing during the Burpees to ensure you aren’t gassed in the first 5 minutes. We are targeting a sub-15 minute effort today.