Warm-up:
3 Sets:
10 Single Arm Overhead Walking Lunges, light weight, slow eccentric, left arm
10 Single Arm Overhead Walking Lunges, light weight, slow eccentric, right arm
50′ High Knees
50′ Buttkickers
Strength:
Back Squat 2RM
WOD:
5 Rounds For Time:
Run 400m
15 Wall Ball, 20#/14#
2 Legless Rope Climbs, 15′ Ascent
TIMECAP: 25:00
Extra Work: Deadlift 3×1 @ 85% of 2RM
Thanksgiving Week Schedule
Wednesday will have regularly scheduled classes. Thursday will be members only 9:30 class. Friday Closed with an Open Gym from 3-5pm. Saturday is a normal guest Saturday at 9:30.