Tuesday 11/22/16


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



Front Squat (7 x 3 @ 70%)

Alternative: 7×3 (same rep scheme), at SAME weight as heaviest previous 5×5

OPTIONAL SUPERSET: 5 Strict Handstand Push-Ups or Negatives (scale with ab mats or box; add deficit if not challenging enough)


Alternating EMOM 10′:
1 Shuttle Run (turf) OR 100m Run (outside) — fast!
Max Box Jumps (24/20)

Score is total reps of Box Jumps completed over the 5 rounds. Reduce box height as necessary to keep jumps explosive, including using stacked plates if appropriate.


Couch Stretch, 2 mins/side
Pigeon Pose, 1 min/side

Categories: WOD

Previous Post:


Next Post: