Archive for November 27, 2014

Friday 20141128 Open Class

Posted: November 27, 2014 by sowtman in Uncategorized
0

We hope everyone had a great Thanksgiving….now come out to our 1000 class and help yourself burn off some of those extra helpings!

S/S/S:

None.

WOD:

12 Steps to Turkey Recovery

1 250m Row

2 Muscle-ups

3 Dumbbell Thrusters (55/35)

4 Burpee Box Jumps

5 Handstand Pushups

6 Chest to Bar Pullups

7 Kettlebell Swings (1.5/1)

8 Single Arm DB or KB Snatch (4 each arm….1.5/1)

9 Toes to Bar

10 Walking Lunges with DB

11 Ring Dips

12 Man-Makers (55/35 Db)

This is completed like the 12 days of Christmas WOD’s we have done before.

 

Scaling Options:

MU: Chest to Bar pullup

DB THR: 40/20

C2B PU: Regular Kipping PU

T2B: K2E

Ring Dips: Banded Dips

MM: 40/20

 

Xtra:

Roll out….EVERYTHING!