Wednesday, November 25
WOD
Thanksgiving Schedule:
Wednesday, Nov. 25- Classes at 6, 7, and 9 am only
Thursday, Nov. 26- No Classes
Friday, Nov. 27- Classes at 8 & 9 am only
Warm-up:
4 Inchworm pushup
10 T-spine opener
25 Jumping Jax
8 Bootstrapper
20 Penguin Jump
10 Speed Skaters
4 Scales
Run 150m
WOD:
A) 10 minutes to build to a heavy 5 rep Jerk
(Must be lifted from ground)
B: 10 Minute Partner AMRAP:
P1 Runs 150m
P2 Max rep Wallball
P1 Max rep Wallball
P2 Runs 150m
P1 Runs 150m
P2 Max rep DU
P1 Max rep DU
P2 Runs 150m
Switch after each run and record total runs, WB’s and DU’s
Home WOD/Zoom:
A) 10 Minute EMOM of:
Odd Minute : 2-3 Wall walk up or 75′ Bear Crawl
Even Minute: 75′ Broad jump
B) 10 Minute AMRAP of:
150m Run
10 DB Thrusters (If you have heavy DB scale to 7, if you have light DB do 12)
150m Run
40 DU/80SU
Mobility:
1:00 Side Puppy (L/R)
1:00 Straddle
