WOD

112123

By November 20, 2023 No Comments
Tuesday, November 21

WOD

112123

Thanksgiving Schedule:
Wed, Nov 22nd: Last Class at 9am (Open Gym as usual)
Thanksgiving Thu, Nov 23rd: No Classes
(Run the Del Ray Turkey Trot!)
Fri, Nov 24th: Classes at 8am & 9am only

Warm-up:
:40 Each movement
Row
Inchworm
Deep squat complex
Spiderman lunge
Row
Superman
Glute bridge
Air squat

WOD:
A) 2-2-2-2-2 Back Squat Building
14 minutes including warm-up. We’ll be testing 1RM next week!

B) Every 4:00 x 3 Sets
20/17 Cal Row
25 Abmat Sit-Up
30 Wallball (2014#)
*Perform the movements in the order written, but begin each set at a different movement.
**Scale as needed to allow for at least :40 of rest on round 1.

Mobility:
1:00 Frog
1:00 Pigeon

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