North Gym Only THANKSGIVING WOD
Warmup
400 m run
Empty bar
10 strict press
10 front squats
10 back squats
2 min amrap of Cindy
Set weights and pullup station
-BOX JUMPS NEAR WINDOW AWAY FROM MAIN FLOOR. IF IT IS CROWDED ALLOW THEM TO SHARE A BAR OR WAIT FOR 1st round of cleans to clear if using same weight
Metcon
3 rds of
11 cleans (135/85 gym) (225/155 comp)
24 box jumps
15 pull-ups (chest to bar comp)
Comp 225/155
Gym 135/85 or scale as needed
Modify
pullups use band or ring rows if needed
box jump can be changed to step ups
choose weight as form allows
Cooldown
HAPPY THANKSGIVING enjoy family, friends, and loved ones
[ut_one_half_last]
[ut_service_column color=”#ffffff” background=”#ff6e00″ icon=”fa-tablet” headline=”Wod Advice” shape=”round” width=”full” last=”true” class=”democolor”]*singles on the clean to preserve your grip and energy for the pullups. May think about breaking up pullups in fast sets of 5 because the cleans will be the next movement. Again pace then push in end.
[/ut_service_column]