Saturday, November 30
A gem cannot be polished without friction, nor a person perfected without trials.
Thanksgiving Schedule:
Sa 11/30: 1 9:30am Community WOD class
Warm-up
2 minutes of easy jogging, biking or rowing
Then
3 rounds, not for time, of:
5-7 good mornings and squat jumps
15 mt of high knees
15 mt of butt kicks
10 lateral lunges (5 per side)
10 squats (squat therapy style) (see video below)
30 seconds samson stretch
5 broad jumps
30 seconds of rest
WOD
Individual Version:
Complete as many rounds as possible in 7 mins of:
7 Burpees
14 KB Swing 53/35
Rest 5 mins before the next part.
Part II:
4 rounds for time of:
Row 500m (1.2 km on echo bike or run 400m)
50 Air Squats
Movement Demos
20:00 cap on Part II. Scale run distance and/or squat reps accordingly.
QUALITY over quantity and speed on the squats!
Partner version: Any split of work on both segments.
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Straddle Stretch
Hold 1-2 minutes.