Wednesday 11.25

Reminder: We are closed Thursday for Thanksgiving. There are Open Gym hours on Friday, check the schedule. Please sign up for only 1 session per person to account for limited time and space.

Have a great Thanksgiving! Be safe!

WEDNESDAY
WOD: For Time (35:00 time cap)
21-15-9
Bar Facing Burpees
Deadlift 115/75
STOH
then 21-15-9
Lateral Burpees Over Bar
Calorie Assault Bike/Row
Power Clean
then 3 Rounds
Run 400m
50 Wall Ball 20/14

S: 75/55, Run 200m, 30 Wall Ball
L1: 95/65, 40 Wall Ball
Rx+: 135/95

Extra Work
1. Press
5-5-3-3-3-3

2. EMOM 10m
5-10 Pull-ups

HomeWOD
2:00 Forearm Plank Hold
Then 21-15-9
Weighted Good Mornings
Jumping Lunges
Then 2:00 Hollow Rocks
then 21-15-9
Situps
Russian Twists (each side)
Then 3 Rounds
2:00 Cardio/Run 400m
50 Weighted Thrusters (mb weight if able)