Thanksgiving Week Schedule!
Thursday, 11/24 (Thanksgiving): 9:30AM WOD ONLY
Friday, 11/25: 9:00AM and 4:30PM WODs
Saturday, 11/26: Normal schedule (8:00AM and 9:00AM WODs)
Sunday, 11/27: No Yoga; Open Gym will be held 11:00AM-12:30PM
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Strength
Front Squat (5-5-5)
2-sec pause in bottom of every rep – 5 reps each @ 35%, 45%, 55%
Alternative: 3×5 @ 60-65% of last week’s set
OPTIONAL SUPERSET: 30-45 second Wall-Facing Handstand Hold (3 sets)
Conditioning
With a partner, complete as many rounds & reps of the following in 16 minutes:
7 Deadlifts (185/135)
7 Ball Slams
7 Sit-Ups w/ Slam Ball (hold at chest)
Partner 1 completes a round, then Partner 2, etc. Use same slam ball, do not have to use same barbell. Record total rounds & reps completed as a team.
Cool-Down
Partner-Assisted Pancake Stretch, 1 min
Partner-Assisted Scorpion, 30 sec. each side
Partner-Assisted Iron Cross, 30 sec. each side