Friday, November 29
If you do not conquer self, you will be conquered by self.
Thanksgiving Schedule:
F 11/29 and Sa 11/30: 1 9:30am Community WOD class
Warm-up
2-3 sets, not for time, of:
1 minute of easy jogging, biking or rowing
20 seconds of lateral lunge
10 box step-ups, you choose the height (feel free to do box jumps in round two and three)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups or ring rows
Strength/Skill
WOD
9 rounds for time of:
12 Dumbbell Power Snatches, 50/35 lbs
Post Run
8 Box Jumps, 24/20 in
6 Chest-to-bar Pull-ups
For time, or not.
Other Equipment Conversions: Replace each 200m of running with 600m on the Echo Bike or 250m on the Concept 2 rower
Movement Demos
Cool Down
Calves & Foam Rolling
Wall Shoulder Stretch
Hold 1-2 minutes.