LAST DAY to drop off your cash donation 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.

WOD

Strength (done before Skill today):
Bench Press 1RM
5 reps at 50 %
5 reps at 65 %
3 reps at 80 %
2 reps at 90 %
1 rep at 100 %
1 rep at 100 %
1 rep at 100 % 

Skill:
EMOM for 6 minutes:
3-5 Ring Dips
Add load if possible
Scale as follows:
Pushups →
Ring Pushups →
Bar Dips →
Ring Dips

Metcon:
For time:
Row [250/200]
15 KB swings [70/52]
25 burpees
15 KB swings
Row [250/200]