WOD 11.24.14 Monday… Holiday Schedule

Thanksgiving Week Schedule:

  • Monday- 5:45am & 6:30pm
  • Tuesday- 6:00am & 6:30pm
  • Wednesday- CLOSED
  • Thursday- CLOSED
  • Friday- CLOSED
  • Saturday- Team WOD 8:30am & Free intro at 10:00am

 


WOD 11.24.14 Monday

Warmup:

  • Run 400m
  • Agile 8
  • Burgener/Pendlay warmup

A. 5 Rounds: Quality of movement is key

  • 10 Air Squats
  • 10 Jump & Land Drill (stand between 2 – 25# plates)
  • 10 Snatch Grip Behind the Neck Push Press @ RPE 4-5
  • 10 Overhead Squat – 50 reps @ RPE 5-6

B. EMOM 5

  • 3 Snatch (Int & Adv: Full/ Beg: Power)

C.  4 RFT

  • Goblet Squats x 5
  • Split Squats x 5/side
  • Halos x 5/direction
  • Cossacks or side to side squats x 5/side
  • Bent Over Row x 5
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