WEDNESDAY

 

Strength Development:

Warm-up All Movements

 

·    Shoulder Movements

·    Squatting Movements

·    Jumping Movements

 

Benchmark WOD

 

“Thanksgiving Sample Platter”

 

30 Minute CAP

 

For Time:

 

5 Rounds of:

·    5 Pull-ups

·    10 Push-ups

·    15 Air Squats

 

Then, 4 Rounds of:

 

·    8 Handstand Push-ups

·    15 Kettle-bell Swings (RX 24/6 Kg)

 

Then, 3 Rounds of:

 

·    15 Box Jumps (24”/20”)

·    15 Knees-to-Elbows

 

Then, 2 Rounds of:

 

·    20 Wall-balls (RX 9/6 Kg)

·    30 Sit-ups

 

·    Then, 50 Burpees