Monday, Nov. 23, 2020

Thanksgiving schedule for this Thursday: Group class- 6:00 AM and 8:00 AM Open gym- 9:15- 10:30AM

112320 WOD

A. Warm-up: Coach’s choice

B. Front squat every 2:00 for 5 sets

1 tempo @ 32×1 + 1 regular tempo

C. 30 thrusters (75/55)

30 sit-ups

30/25 cal row (RX+ bike) (sub 400 meter run)

20 thrusters

20 sit-ups

20/15 cal row (sub 200 meter run)

10 thrusters

10 sit-ups

10/8 calorie row (sub 100 meter run)

>> On-ramp

Sub air squats for thrusters