Monday 11.23: Happy Birthday Coach Lauren!

It seems like we have had an endless stream of coach birthday WODs recently. Probably because we have so many awesome coaches we want to celebrate.

Monday is Coach Lauren’s birthday. Lauren is an OG member/coach of CrossFit Lando –> Monument Fitness. She attended the Open House of CrossFit Lando Woburn way back in February, 2013 and joined 2 months later at the urging of her boyfriend –> fianc√© —> husband/baby daddy, Coach Kyle. She has gone from unsure of wanting to join our first gym to being a daily, integral part of our community and business as one of our main coaches, and a great friend to Stacey and myself outside of the gym as well.

Happy Birthday Lauren! If you get into class make sure you give her a Happy Birthday shoutout if you see her, tomorrow or anytime this week!

Thanksgiving Schedule: The “Thanksgiving Massacre” WOD, as tradition, will be on Wednesday. We will be closed Thursday. Friday there will be limited Open Gym slots made available, first come first serve of course. We are limiting sign ups to 1 slot per person, and please only sign up if you know you can make the time. Regular schedule on Saturday.

MONDAY
Strength: Low Bar Back Squat
4-4-4, then 2-2-2 with 3s pause in bottom of each rep

WOD: 4 Rounds
5 Hang Squat Clean 95/65
8 Handstand Push-ups
then 4 Rounds
10 Box Jumps 24/20
8 Thrusters

S: 65/45, 10 Push-ups, Step Ups
L1: 75/55, Scaled HSPU or Push-ups
Rx+: 115/75

Extra Work
1. EMOM 10m
3 Push Jerk, taken from floor

2. 3 Rounds
10 Bar Muscle Ups
20 Cal AB
30 GHD Situps

HomeWOD
CORE
100 Dead Bugs
100 Walking Lunges

WOD
4 Rounds
10 Jumping Squats
15 Push-ups
then 4 Rounds
10 Burpee Broad Jumps
10 Jumping Lunges