ATTENTION SOCAL LADIES!  We are going to do a ladies night out on Saturday, 22 November at 6pm at Vertical Hold Sport Climbing Center.  Please let Coach Sarah know if you will be attending so we can figure out a group rate.  Hope to see you there!

Lift

Front Squat 9 sets of 2 at 70% of 1 rep max or 5-10 lbs heavier than last week.

WOD

5 Rounds for time:

10 Thrusters

30 Double-unders

L1- choose weight

L2- 95/65lb

L3 – 135/95lb