11-16-21

Announcements

Thanksgiving – 6:00am 5K, 7:30am WOD RSVP in Wodify
Black Friday – 8:00-10:00am Open Gym

RD 1:

200m Run

10 BB STOVH

10 Lat Scap Swings

RD 2:

200m Run

6-8 Warm Up STOVH

3-5 Warm UP PU Variation

RD 3:

200m Run

6-8 Warm UP STOVH

3-5 Warm UP PU Variation

5 Rounds:

RX+

400m Run

10 STOVH 185/125

7/5 Ring Muscle Ups

RX

400m Run

10 STOVH 155/95

7/5 Bar MU OR 14/10 CTBPU

M45+

400m Run

10 STOVH 135/85

7/5 Bar MU OR 14/10 CTBPU

M50+

400m Run

10 STOVH 115/75

7/5 CTBPU OR 14/10 Pull Ups

M55+

400m Run

10 STOVH 95/65

14/10 Pull Ups

Scale: Row 500/450m, STOVH Load ~65-70%, PU to Seated 10 Strict Ring Pull Ups or 14 Ring Row.

1. 800m Walk with friends

2. 3 POS Shoulder Floss: 3 min ea side

3. Hamstring Floss: 3 min ea side

4. Tricep Smash w/ ball: 5 min ea side