Warmup:

Grab box, light KB, and med ball

200M run w/med ball

10 KB deadlifts

10 KB Russian Swings

10 med ball squats

5 wall ball shots

10 Spider-man lunge to Samson Stretch

Rig warmup: On rig, perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

Kneeling Shoulder stretch on box(see video below, courtesy of Train FTW) – 30 sec

WOD:

“Thanksgiving Sampler Platter”

For Time (45 Min time-cap)

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

8 Handstand Push-Ups

15 Kettlebell Swings (53/35)

Then, 3 Rounds of:

15 Box Jumps (24″/20″)

15 Knees-to-Elbows

Then, 2 rounds of:

20 Wall-Balls (20/14)

30 Sit-Ups

Then:

50 Burpees

So, the goal this week is earn all that good food you’re going to have on Thursday!  Today’s WOD comes courtesy of CrossFit DTR.  Find a good pace for each section, and try to limit your rest to transition from one piece to the next.

 

Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Push Ups -> off bench

Handstand Push Ups -> Pike Push Ups off a box -> Pike Push Ups off the floor

KB weight -> 35/25-

Med ball -> 14/10

Box height -> 20/16

K2E -> Hanging Knee raise-> laying knee raise

 

Cool Down:

Couch Stretch on Box – 2 Min per side

 

Pigeon Pose on box – 2 Min per side