Friday, November 25
WOD
Classes at 8 & 9am only. Open gym at 12:30pm & 6pm.
Warm-up:
10 Air squat
8 Step-up
6 Spiderman lunge
5 Double push up burpee
4 Up down dog
4 DB deadlift
4 DB hang clean
4 DB thruster
5 T2B/knee raise
4 C2B pullup/jumping pullup
4 Ring dip/HRPU
WOD:
“12 Days of Thankfulness”
For Time:
1 DB Manmaker (50/35, scale as needed )
2 Inverted Burpee (Scale to roll to candlestick burpee or air squat + burpee)
3 DB Thruster (50/35)
4 Box Jump (30″/24″)
5 DB Goblet Squat (50/35)
6 Chest to bar pull-up (Scale to COB or jumping pullup
7 DB Push Press (50/35)
8 Russian KB Swing (70/53)
9 DB Hang Power Clean (50/35)
10 T2B (Scale to knee raise)
11 DB Deadlift (50/35)
12 Ring Dip (Scale to HRPU)
*38 Minute cap.
Mobility:
:30 Cat cow
:30 Child’s pose
1:00 Frog
