WOD

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By November 23, 2023 No Comments
Friday, November 23

WOD

Classes at 8am & 9am only. Open gym as usual.

Warm-up:
150m Run
10 Air squat
8 Step-up
6 Spiderman lunge
5 Burpee
4 Up down dog
4 DB deadlift
4 DB hang clean
4 DB thruster
5 V-up
5 Superman
4 KB swing
2 Man-maker

WOD:

“12 Days of Thankfulness”
For Time:
1 150m Run (Scale to 100m)
2 DB Thruster (50/35, Scale as needed)
3 DB Hang Power Clean
4 Burpee
5 DB Goblet Squat (50/35)
6 DB Reverse lunge
7 Box jump (24/20″)
8 Russian KB Swing (70/53)
9 DB Push Press
10 V-up
11 DB Deadlift
12 DB Man-maker
*38 Minute cap. This workout is performed like the “12 Days of Christmas” song.
1 then 2,1 then 3,2,1 then 4,3,2,1, etc.

Mobility:
:30 Cat cow
:30 Child’s pose
1:00 Saddle

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