Friday, Nov. 23, 2018

4:45

5:45

8:00

Happy Thanksgiving from our Thursday morning classes! Friendly reminder that we are holding a regular schedule on Friday with a really easy, no-score detox workout! See you there.

112318 WOD

A. Group warmup

B. Deadlift – deload

40% x 5

50% x 5

60% x 5

C. EMOM 24:00

Min 1: 100-meter run or 150-meter row

Min 2: 20 Russian KBs (53/35)

Min 3: 10/8 calories on assault bike

Min 4: *Wildcard movement*

* Pick a movement you’d like to work on with a rep scheme that will give you 30-15 seconds rest each round. If you’re unsure, ask a coach.