WOD – Sun, Nov 26
Warm up
Burn your Turkey Off (Time)
5 WODS
8-6-4-2
Thruster 95/135 75/115 65/95
Bar MU/ C2Bar/ Pullup
Rest recover Then
Flight Simulator
10-20-30-40-50-40-30-20-10
Double Unders / Singles
Rest recover Then
3 Rounds of:
20 KB Swings Grn/Red Blu/Grn Yel/Blu
20 KB Goblet squats
Rest recover Then
3 Rounds for time of:
17/20 Cal Bik or Row
15 Abmat Situps
10 DB Push press 35/50 20/35 10/25
Rest recover Then
8 Rounds
Tabata Bike for Cals
They are all in the 3-8 min time domain… rest as needed between.
46 Minute CAP
Cool Down
Coaches Choice
3:00 Run, Row or Bike
Coaches Choice