Happy Thanksgiving!
The gym will be on Holiday Hours, so when you can make it in….
WOD:
12 Days of Thankfulness” – 40 Min Time cap
1 – 100m Run
2 – Chin ups
3 – Thrusters 95/65
4 – 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 –Ring 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.
40min time cap Score is time or highest round completed |
Scaling Options:
100m run: 125m row
Chin Up – Jumping Chin Up
Thrusters: as needed
BJ – 20/16
HSPU: Pop into handstand, slow negative down –> pike push ups
Pull ups- ring row
KB – as needed
TTB: Knee2Elbow, or laying Toe2Bar
Dips – off bench
Joint Strike CrossFit 