Happy Thanksgiving:
Today’s Schedule: (Register as usual on ZenPlanner)
6:00am – 5 mile Run with Toby: Salem Commons Cobblestones near Hawthorne Hotel
6:00am class
7:00am class
8:15am class
9:30am class
· You must wear face-covering into the building & gym and sanitize hands upon entry.
· Please refer to ZenPlanner to sign up for Face to face class times
· Please be sure to bring your own water.
WOD Review then warm up all together
Warm-up
200m row
10 butt ball air squats
10 BB deadlifts
20 sec elevated Spiderman
20 sec elevated pigeon
20 sec elevated child’s pose
10 BB push press
-4 min to prep for WOD-
WOD
5-6 Rounds of Fight Gone Bad
1 minute WB (20/14) (50+ 14/10) (10/9’)
1 minute Sumo Deadlift High-Pulls (75/55 lb) (50+ 55/35)
1 minute Box Jumps (20 in) (50+ 16”)
1 minute Push Press (75/55 lb) (50+ 55/35)
1 minute Row (calories)
1 minute Rest
