Pic courtesy of Worldwideinterweb.  Earn that big meal tomorrow!


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: 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 – 30 sec (video courtesy of Train FTW)


“Thanksgiving Sampler Platter”

For Time (45 Min timecap)

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


50 Burpees


Compare to 20201123

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

Push Ups -> off bench

HSPUs -> 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

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