Don’t forget, the gym is on holiday hours Friday, so there isn’t a scheduled class.  But if you plan on going in, post here or on the Facebook page to let other know so maybe you all can WOD together.  We all could use some time working off the Thanksgiving food!

 

S/S/S:

Behind The Neck Push Press

 

10,9,8,7,6

 

Increase weight ea set

Go to the pain cave in these sets, especially the first couple. Yes, the reps are long, but manageable.

 

WOD:

“12 Days of Thankfulness”

1 – 100m Run

2 Chin ups

3 Thrusters 95/65

4 Burpee box jumps 24/20

5 Handstand Push Ups

6 Pull Ups

7 Kettlebell Swings 53#/35#

8 1-arm Dumbbell or Kettlebell Snatches (4 ea arm) 53/35

9 Toe2Bars

10 Walking KB lunges 53/35

11 Dips

12 Burpee Over Bar

This is done like the 12 days of Christmas song, so you do 100M run, then 2 chin ups, 100m run, then 3 thrusters, 2 chin ups, 100m Run, then 4 burpee box jumps, 3 thrusters, 2 chin ups, 100m run, etc.. until you finish the last round that starts w/12 burpee over bar and ends with a 100m run

 

30min time cap

 

Score is time or highest round completed

 

Scaling Options:

100m run: 125m row

Thrusters: 65/45; 45/25

HSPU: Do one of the following…

AbMat(s) under head;

pike using box

heavy DB shoulder press

KB: 35/25; 25/15

TTB: Knee2Elbow, or laying Toe2Bar

 

X-tra:

Pick two tight areas and spend at least ten minutes total on mobility work on those locations.