Wednesday, 22 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Conditioning:

“Give Thanks!”

50/40 Calories Rowed

…then…

2 rounds of:

50 Sledge Swings (10/8)

25 Pull-up

25/20 Calories Biked

20 Alternating Dumbbell Snatches (50/35)

40 Box Overs (24/20”)

…then…

40 Burpees

 

For Time

Flexibility/Mobility:

Quad Smash – 1:30/side

Overhead Distraction w/ External Bias – 1:30/side

Couch Stretch – 1:30/side

 

 

Post time and experiences to comments

Comments

  1. 36:33 Rx

  2. 35:08

  3. 28:15 or 51…can’t remember. Mod: jumping PLU.

  4. 30:06 Rx – I was already really dehydrated and weak today so this was a SERIOUS struggle. Hardest was the bike and those burpees in the end.

  5. 33:31, mod: 25# DBS, 20” Step overs
    40 burpees at 9 months pregnant is super fun! (Said no one ever)…

  6. CourtnieMcKone says:

    34:28 rx

  7. Muffin Man says:

    24:31 Rx

    Really liked that WOD minus the crappies. I’ll “Give Thanks” to The Ape for not placing the crappies in the Box Over’s spot.

  8. 30:56rx

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