Monday November 23rd- 21-15-9-6-3-2-1! Thanksgiving Schedule!

Thanksgiving Schedule:

Thursday November 26th- DT ONLY @ 8am and 9am!

Friday November 27th- DT @ 7am and 8am.     SH @ 9am and 10am!

Saturday November 28th- SH 8, 9, 10am!

Image result for quotes about being thankful for what you have

Monday November 23rd- 21-15-9-6-3-2-1!

 

Strength Work- warm up that ankle mobility with the band w/KB stretch 🙂

Monday November 23rd- 21-15-9-6-3-2-1!

Front Squat OR Back Squat- stick with the same squat the entire strength cycle.

4×6 – 4 count lower down- accelerate out of the bottom

***start first set around 65%***

 

WOD-

** – = 20x Sit Ups **

21-15-9

Burpee Box Jumps (20/24”)

Medball Side Toss (each side)

Rest 1 min

9-6-3

Burpee Pull Ups

KB Snatches/Clean & Press (each arm)

Rest 1 min

3min-2min-1min

Max Meter Row

Score= Total Time including rest.

 

Post Work-

Cool down walk/jog.

1min Couch Stretch (each leg)

1min Pec Stretch in Rig

Roll! Roll! Roll!