Tuesday, November 26
It's not that I'm so smart, it's just that I stay with problems longer.
Thanksgiving Schedule:
Th: 11/28 (Closed)
F 11/29 and Sa 11/30: 1 9:30am Community WOD class
Warm-up
2 sets, not for time, of:
1 minute of easy jogging, bike or rowing
5 pvc pass throughs (feel free to use a light band if this treats your shoulders better)
1 turkish get-up, L-arm, you choose the load
1 turkish get-up, R-arm, you choose the load
8 squats (squat therapy style) (see video below)
10 hollow rocks or v-ups
Strength/Skill
For quality:
50 Candlesticks
Movement Demos
AFTER WOD (If time)
3 rounds for quality of:
Front Rack Carry, pick load, 100 ft
Movement Demos
WOD
For time:
42 Wall Balls, 20/14 lbs
21 Overhead Squats, 95/65 lbs
30 Wall Balls, 20/14 lbs
15 Overhead Squats, 95/65 lbs
18 Wall Balls, 20/14 lbs
9 Overhead Squats, 95/65 lbs
Cool Down
Cobra Stretch - abs
1-2 minutes
Kneeling Lay Back
Hold 1-2 minutes.