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Thursday, November 24, 2022 – Happy Thanksgiving!!!

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Thanksgiving Community WOD (7:00 & 9:00 only in Salem – 8:30am only in MHD)

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and WOD: 5 min

Warm-up

200m Run together

3x push-up > down dog > Spidermans > pigeon

Then 1 round of FGB (EMOM work for 20 seconds)

:20 WB (WOD wt – any height)

:20 BB Sumo Deadlift High-Pulls

:20 Box Step or Jumps (20 in) (50+ 16”)

:20 BB Push Press

:20 Row

*40 sec to switch to next area

4 min to prep for WOD

WOD

“Fight Gone Bad”

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

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