Wednesday pre-Turkey Day WOD!

November 27, 2019

Here is your Wednesday WOD! Also just a reminder that our 6:30pm and 7:30pm classes are CANCELLED tomorrow in preparation for Turkey Day! We will have all of our other classes tomorrow as scheduled.

 

Wednesday Nov. 27, 2019

 

CrossFit (6am/7am/9am/12:15pm/5:30pm)

 

Warm-up:

Pick 1:

Row 500/ Run 400 / Jump Rope 3 Min.

 

Then, 10 reps of each:

Leg swings ea. direction ea. leg

Arm circles ea. direction ea. arm

Good Mornings

Pass Throughs

OH Squats

KB Swings

Goblets

Push Ups

 

WOD:

 

PUSH, PULL, AND JUMP FOR TURKEY!

30-20-10

Pull-ups

Calories

Singles

Single Leg Singles

DUBs

HSPU

Strict Press 45/75

 

Post-WOD Abs (Optional/on your own):

 

3 sets of:

10 Hollow Rocks

10 Single Leg V-ups

10 second hollow hold

 

Then, 2 minute plank hold

 

 

 

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