Wednesday, November 23
WOD
Happy Birthday KT Thomen!
Thanksgiving Schedule:
Wednesday- Last class of the day at 9am. Open gym at 12:30pm and 6pm
Thursday- No classes.
Friday- Classes at 8 & 9am. Open gym at 12:30pm and 6pm.
Warm-up:
6 minute AMRAP
2 Inchworm
4 Spiderman lunge
8 Bootstrapper
10 Tuck up
16 Mountain climber
24 Jumping jax
then
Warm-up deadlift
WOD:
For time:
0:00 – 2:00
AMRep
Abmat Sit-up
2:00 – 20:00
AMRAP
15/10 Air bike
30 DU/60 SU
10 Deadlift @50% of 1RM
10 Burpee
30 DU/60 SU
20:00 – 23:00 (Cap)
FT:
Complete the same number of abmat sit-ups performed in the AMRep
Mobility:
:30 Child’s pose
:45 Low dragon
:45 Lying knee twist
