From now through Saturday, November 22nd, we will be collecting cash donations so that we can purchase Thanksgiving Turkeys to be provided to the Food Bank of Central and Eastern NC.

CFD will match every dollar donated by our athletes so we can provide as many turkeys as possible to those who need them.  

Skill:
Take 15 minutes to practice Muscle Ups, Pullups, Ring Dips.
If you have consistent MUs already, consider doing 2-3 reps EMOM for 6-8 minutes

Strength:
Push Press
5 reps at 55 %
3 reps at 65 %
3 reps at 75 %
2 reps at 85 %
2 reps at 85 %
2 reps at 85 %

Metcon:
For Time:
21 Overhead Squats (95/65)
21 Pull-ups
15 Overhead Squats
15 Pull-ups
9 Overhead Squats
9 Pull-ups